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  6. Wheat Bread vs. Nectarine

Wheat Bread vs. Nectarine — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and nectarine?

  • Nectarine has less selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, folate, and calcium than wheat Bread.
  • Wheat Bread's daily need coverage for selenium is 61% higher.
  • Nectarine has a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Nectarines, raw types in this comparison.

Infographic

Wheat Bread vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +555.6%
Contains more CalciumCalcium +2650%
Contains more IronIron +1360.7%
Contains more CopperCopper +130.2%
Contains more ZincZinc +764.7%
Contains more PhosphorusPhosphorus +623.1%
Contains more ManganeseManganese +2450%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Potassium ~201mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +1191.2%
Contains more Vitamin B2Vitamin B2 +1314.8%
Contains more Vitamin B3Vitamin B3 +455.6%
Contains more Vitamin B5Vitamin B5 +146.5%
Contains more Vitamin B6Vitamin B6 +512%
Contains more Vitamin KVitamin K +159.1%
Contains more FolateFolate +1620%
Contains more CholineCholine +256.5%
Contains more Vitamin CVitamin C +2600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +220.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Nectarine DV% diff.
Selenium 33.4µg 0µg 61%
Manganese 1.377mg 0.054mg 58%
Iron 4.09mg 0.28mg 48%
Vitamin B1 0.439mg 0.034mg 34%
Vitamin B3 6.25mg 1.125mg 32%
Vitamin B2 0.382mg 0.027mg 27%
Sodium 601mg 0mg 26%
Protein 12.96g 1.06g 24%
Phosphorus 188mg 26mg 23%
Folate 86µg 5µg 20%
Calcium 165mg 6mg 16%
Carbs 55.77g 10.55g 15%
Calories 313kcal 44kcal 13%
Zinc 1.47mg 0.17mg 12%
Copper 0.198mg 0.086mg 12%
Fiber 4.7g 1.7g 12%
Magnesium 59mg 9mg 12%
Polyunsaturated fat 1.72g 0.113g 11%
Vitamin B6 0.153mg 0.025mg 10%
Fats 4.27g 0.32g 6%
Vitamin C 0.2mg 5.4mg 6%
Vitamin B5 0.456mg 0.185mg 5%
Vitamin E 0.24mg 0.77mg 4%
Saturated fat 0.989g 0.025g 4%
Vitamin K 5.7µg 2.2µg 3%
Choline 22.1mg 6.2mg 3%
Fructose 1.37g 2%
Monounsaturated fat 1.019g 0.088g 2%
Vitamin A 0µg 17µg 2%
Potassium 223mg 201mg 1%
Net carbs 51.07g 8.85g N/A
Sugar 6.42g 7.89g N/A
Starch 0.07g 0%
Tryptophan 0.092mg 0.005mg 0%
Threonine 0.299mg 0.009mg 0%
Isoleucine 0.258mg 0.009mg 0%
Leucine 0.461mg 0.014mg 0%
Lysine 0.215mg 0.016mg 0%
Methionine 0.105mg 0.006mg 0%
Phenylalanine 0.315mg 0.021mg 0%
Valine 0.31mg 0.013mg 0%
Histidine 0.15mg 0.008mg 0%
Omega-3 - ALA 0.161g N/A

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +1122.6%
Contains more FatsFats +1234.4%
Contains more CarbsCarbs +428.6%
Contains more OtherOther +477.1%
Contains more WaterWater +261.5%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1058%
Contains more Poly. FatPolyunsaturated fat +1422.1%
Contains less Sat. FatSaturated fat -97.5%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.