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  6. Wheat Bread vs. Olive

Wheat Bread vs. Olive — In-Depth Nutrition Comparison

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How are wheat Bread and olive different?

  • Wheat Bread is higher than olive in selenium, manganese, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, magnesium, zinc, and vitamin B6.
  • Wheat Bread covers your daily need for selenium, 59% more than olive.

Bread, wheat, toasted and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Wheat Bread vs Olive 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%
Olive
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1375%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +2687.5%
Contains more IronIron +23.9%
Contains more ZincZinc +568.2%
Contains more PhosphorusPhosphorus +6166.7%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +6785%
Contains more SeleniumSelenium +3611.1%
Contains more CopperCopper +26.8%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +14533.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +16791.9%
Contains more Vitamin B5Vitamin B5 +2940%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin KVitamin K +307.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +114.6%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +587.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1442.9%
Contains more CarbsCarbs +790.9%
Contains more OtherOther +24.2%
Contains more FatsFats +150.1%
Contains more WaterWater +230.1%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -30.1%
Contains more Poly. FatPolyunsaturated fat +88.8%
Contains more Mono. FatMonounsaturated fat +674.1%

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 Olive
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Olive DV% diff.
Selenium 33.4µg 0.9µg 59%
Manganese 1.377mg 0.02mg 59%
Vitamin B3 6.25mg 0.037mg 39%
Vitamin B1 0.439mg 0.003mg 36%
Vitamin B2 0.382mg 0mg 29%
Phosphorus 188mg 3mg 26%
Protein 12.96g 0.84g 24%
Folate 86µg 0µg 22%
Monounsaturated fat 1.019g 7.888g 17%
Carbs 55.77g 6.26g 17%
Magnesium 59mg 4mg 13%
Zinc 1.47mg 0.22mg 11%
Vitamin B6 0.153mg 0.009mg 11%
Calories 313kcal 115kcal 10%
Iron 4.09mg 3.3mg 10%
Fats 4.27g 10.68g 10%
Vitamin E 0.24mg 1.65mg 9%
Vitamin B5 0.456mg 0.015mg 9%
Calcium 165mg 88mg 8%
Copper 0.198mg 0.251mg 6%
Sodium 601mg 735mg 6%
Fiber 4.7g 3.2g 6%
Potassium 223mg 8mg 6%
Polyunsaturated fat 1.72g 0.911g 5%
Vitamin K 5.7µg 1.4µg 4%
Saturated fat 0.989g 1.415g 2%
Choline 22.1mg 10.3mg 2%
Vitamin A 0µg 20µg 2%
Vitamin C 0.2mg 0.9mg 1%
Net carbs 51.07g 3.06g N/A
Sugar 6.42g 0g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0.026mg 0%
Isoleucine 0.258mg 0.031mg 0%
Leucine 0.461mg 0.05mg 0%
Lysine 0.215mg 0.032mg 0%
Methionine 0.105mg 0.012mg 0%
Phenylalanine 0.315mg 0.029mg 0%
Valine 0.31mg 0.038mg 0%
Histidine 0.15mg 0.023mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

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

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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
4%
Olive
Minerals Daily Need Coverage Score
89%
Wheat Bread
35%
Olive

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 134mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 0.426g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.2)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.42g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.