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  6. Wheat Bread vs. Orange juice

Wheat Bread vs. Orange juice — In-Depth Nutrition Comparison

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Differences between wheat Bread and orange juice

  • Wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and fiber, while orange juice has more vitamin C.
  • Wheat Bread's daily need coverage for selenium is 61% higher.
  • Orange juice contains 601 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while orange juice contains 1mg.

The food types used in this comparison are Bread, wheat, toasted and Orange juice, raw.

Infographic

Wheat Bread vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +436.4%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +1945%
Contains more CopperCopper +350%
Contains more ZincZinc +2840%
Contains more PhosphorusPhosphorus +1005.9%
Contains more ManganeseManganese +9735.7%
Contains more SeleniumSelenium +33300%
Contains less SodiumSodium -99.8%

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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +387.8%
Contains more Vitamin B2Vitamin B2 +1173.3%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +140%
Contains more Vitamin B6Vitamin B6 +282.5%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +186.7%
Contains more CholineCholine +256.5%
Contains more Vitamin CVitamin C +24900%
Contains more Vitamin AVitamin A +∞%
~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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1751.4%
Contains more FatsFats +2035%
Contains more CarbsCarbs +436.3%
Contains more OtherOther +592.5%
Contains more WaterWater +264.4%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +2730.6%
Contains more Poly. FatPolyunsaturated fat +4200%
Contains less Sat. FatSaturated fat -97.6%

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Orange juice DV% diff.
Selenium 33.4µg 0.1µg 61%
Manganese 1.377mg 0.014mg 59%
Vitamin C 0.2mg 50mg 55%
Iron 4.09mg 0.2mg 49%
Vitamin B3 6.25mg 0.4mg 37%
Vitamin B1 0.439mg 0.09mg 29%
Vitamin B2 0.382mg 0.03mg 27%
Sodium 601mg 1mg 26%
Protein 12.96g 0.7g 25%
Phosphorus 188mg 17mg 24%
Fiber 4.7g 0.2g 18%
Copper 0.198mg 0.044mg 17%
Carbs 55.77g 10.4g 15%
Calcium 165mg 11mg 15%
Folate 86µg 30µg 14%
Calories 313kcal 45kcal 13%
Zinc 1.47mg 0.05mg 13%
Polyunsaturated fat 1.72g 0.04g 11%
Magnesium 59mg 11mg 11%
Vitamin B6 0.153mg 0.04mg 9%
Fats 4.27g 0.2g 6%
Vitamin B5 0.456mg 0.19mg 5%
Vitamin K 5.7µg 0.1µg 5%
Saturated fat 0.989g 0.024g 4%
Choline 22.1mg 6.2mg 3%
Monounsaturated fat 1.019g 0.036g 2%
Vitamin E 0.24mg 0.04mg 1%
Vitamin A 0µg 10µg 1%
Potassium 223mg 200mg 1%
Net carbs 51.07g 10.2g N/A
Sugar 6.42g 8.4g N/A
Tryptophan 0.092mg 0.002mg 0%
Threonine 0.299mg 0.008mg 0%
Isoleucine 0.258mg 0.008mg 0%
Leucine 0.461mg 0.013mg 0%
Lysine 0.215mg 0.009mg 0%
Methionine 0.105mg 0.003mg 0%
Phenylalanine 0.315mg 0.009mg 0%
Valine 0.31mg 0.011mg 0%
Histidine 0.15mg 0.003mg 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 Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
89%
Wheat Bread
6%
Orange juice

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 1.98g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.965g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 10)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.