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  6. Wheat Bread vs. Corn raw

Wheat Bread vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between wheat Bread and corn raw

  • Corn raw has less selenium, manganese, iron, vitamin B3, vitamin B2, vitamin B1, calcium, copper, and phosphorus.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Wheat Bread has 83 times more calcium than corn raw. Wheat Bread has 165mg of calcium, while corn raw has 2mg.
  • Corn raw is lower in sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Corn, sweet, yellow, raw.

Infographic

Wheat Bread vs Corn raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +59.5%
Contains more CalciumCalcium +8150%
Contains more IronIron +686.5%
Contains more CopperCopper +266.7%
Contains more ZincZinc +219.6%
Contains more PhosphorusPhosphorus +111.2%
Contains more ManganeseManganese +744.8%
Contains more SeleniumSelenium +5466.7%
Contains more PotassiumPotassium +21.1%
Contains less SodiumSodium -97.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +183.2%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +104.8%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +57.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +296.3%
Contains more FatsFats +216.3%
Contains more CarbsCarbs +198.2%
Contains more OtherOther +339.7%
Contains more WaterWater +213.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +135.9%
Contains more Poly. FatPolyunsaturated fat +253.2%
Contains less Sat. FatSaturated fat -67.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Corn raw
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Corn raw DV% diff.
Selenium 33.4µg 0.6µg 60%
Manganese 1.377mg 0.163mg 53%
Iron 4.09mg 0.52mg 45%
Vitamin B3 6.25mg 1.77mg 28%
Vitamin B2 0.382mg 0.055mg 25%
Sodium 601mg 15mg 25%
Vitamin B1 0.439mg 0.155mg 24%
Protein 12.96g 3.27g 19%
Calcium 165mg 2mg 16%
Copper 0.198mg 0.054mg 16%
Phosphorus 188mg 89mg 14%
Carbs 55.77g 18.7g 12%
Folate 86µg 42µg 11%
Calories 313kcal 86kcal 11%
Fiber 4.7g 2g 11%
Zinc 1.47mg 0.46mg 9%
Polyunsaturated fat 1.72g 0.487g 8%
Vitamin C 0.2mg 6.8mg 7%
Vitamin B6 0.153mg 0.093mg 5%
Magnesium 59mg 37mg 5%
Vitamin K 5.7µg 0.3µg 5%
Vitamin B5 0.456mg 0.717mg 5%
Fats 4.27g 1.35g 4%
Saturated fat 0.989g 0.325g 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin A 0µg 9µg 1%
Monounsaturated fat 1.019g 0.432g 1%
Vitamin E 0.24mg 0.07mg 1%
Potassium 223mg 270mg 1%
Net carbs 51.07g 16.7g N/A
Sugar 6.42g 6.26g N/A
Choline 22.1mg 23mg 0%
Tryptophan 0.092mg 0.023mg 0%
Threonine 0.299mg 0.129mg 0%
Isoleucine 0.258mg 0.129mg 0%
Leucine 0.461mg 0.348mg 0%
Lysine 0.215mg 0.137mg 0%
Methionine 0.105mg 0.067mg 0%
Phenylalanine 0.315mg 0.15mg 0%
Valine 0.31mg 0.185mg 0%
Histidine 0.15mg 0.089mg 0%
Omega-3 - ALA 0.161g 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Wheat Bread
17%
Corn raw
Minerals Daily Need Coverage Score
89%
Wheat Bread
17%
Corn raw

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.9)
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 586mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 0.664g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.