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Wheat Bread vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between wheat Bread and oranges

  • Wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and copper; however, oranges are higher in vitamin C.
  • Wheat Bread covers your daily selenium needs 60% more than oranges.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Bread, wheat, toasted and Oranges, raw, all commercial varieties.

Infographic

Wheat Bread vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +490%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +3990%
Contains more CopperCopper +340%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +1242.9%
Contains more ManganeseManganese +5408%
Contains more SeleniumSelenium +6580%
Contains less SodiumSodium -100%

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%
Orange
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +404.6%
Contains more Vitamin B2Vitamin B2 +855%
Contains more Vitamin B3Vitamin B3 +2116.3%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B6Vitamin B6 +155%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +186.7%
Contains more CholineCholine +163.1%
Contains more Vitamin CVitamin C +26500%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Orange DV% diff.
Selenium 33.4µg 0.5µg 60%
Vitamin C 0.2mg 53.2mg 59%
Manganese 1.377mg 0.025mg 59%
Iron 4.09mg 0.1mg 50%
Vitamin B3 6.25mg 0.282mg 37%
Vitamin B1 0.439mg 0.087mg 29%
Vitamin B2 0.382mg 0.04mg 26%
Sodium 601mg 0mg 26%
Phosphorus 188mg 14mg 25%
Protein 12.96g 0.94g 24%
Copper 0.198mg 0.045mg 17%
Carbs 55.77g 11.75g 15%
Folate 86µg 30µg 14%
Calories 313kcal 47kcal 13%
Calcium 165mg 40mg 13%
Zinc 1.47mg 0.07mg 13%
Magnesium 59mg 10mg 12%
Polyunsaturated fat 1.72g 0.025g 11%
Fiber 4.7g 2.4g 9%
Vitamin B6 0.153mg 0.06mg 7%
Fats 4.27g 0.12g 6%
Vitamin K 5.7µg 0µg 5%
Saturated fat 0.989g 0.015g 4%
Vitamin B5 0.456mg 0.25mg 4%
Monounsaturated fat 1.019g 0.023g 2%
Choline 22.1mg 8.4mg 2%
Potassium 223mg 181mg 1%
Vitamin A 0µg 11µg 1%
Net carbs 51.07g 9.35g N/A
Sugar 6.42g 9.35g N/A
Vitamin E 0.24mg 0.18mg 0%
Tryptophan 0.092mg 0.009mg 0%
Threonine 0.299mg 0.015mg 0%
Isoleucine 0.258mg 0.025mg 0%
Leucine 0.461mg 0.023mg 0%
Lysine 0.215mg 0.047mg 0%
Methionine 0.105mg 0.02mg 0%
Phenylalanine 0.315mg 0.031mg 0%
Valine 0.31mg 0.04mg 0%
Histidine 0.15mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1278.7%
Contains more FatsFats +3458.3%
Contains more CarbsCarbs +374.6%
Contains more OtherOther +529.5%
Contains more WaterWater +258%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +4330.4%
Contains more Poly. FatPolyunsaturated fat +6780%
Contains less Sat. FatSaturated fat -98.5%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.