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  6. Wheat Bread vs. Orange

Wheat Bread vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between Wheat Bread and Orange

  • Wheat Bread has more Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Copper, however, Orange is higher in Vitamin C.
  • Wheat Bread covers your daily Selenium needs 60% more than Orange.

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% 14% 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

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%

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Orange Opinion
Calories 313kcal 47kcal Wheat Bread
Protein 12.96g 0.94g Wheat Bread
Fats 4.27g 0.12g Wheat Bread
Vitamin C 0.2mg 53.2mg Orange
Net carbs 51.07g 9.35g Wheat Bread
Carbs 55.77g 11.75g Wheat Bread
Magnesium 59mg 10mg Wheat Bread
Calcium 165mg 40mg Wheat Bread
Potassium 223mg 181mg Wheat Bread
Iron 4.09mg 0.1mg Wheat Bread
Sugar 6.42g 9.35g Wheat Bread
Fiber 4.7g 2.4g Wheat Bread
Copper 0.198mg 0.045mg Wheat Bread
Zinc 1.47mg 0.07mg Wheat Bread
Phosphorus 188mg 14mg Wheat Bread
Sodium 601mg 0mg Orange
Vitamin A 0IU 225IU Orange
Vitamin A 0µg 11µg Orange
Vitamin E 0.24mg 0.18mg Wheat Bread
Manganese 1.377mg 0.025mg Wheat Bread
Selenium 33.4µg 0.5µg Wheat Bread
Vitamin B1 0.439mg 0.087mg Wheat Bread
Vitamin B2 0.382mg 0.04mg Wheat Bread
Vitamin B3 6.25mg 0.282mg Wheat Bread
Vitamin B5 0.456mg 0.25mg Wheat Bread
Vitamin B6 0.153mg 0.06mg Wheat Bread
Vitamin K 5.7µg 0µg Wheat Bread
Folate 86µg 30µg Wheat Bread
Choline 22.1mg 8.4mg Wheat Bread
Saturated Fat 0.989g 0.015g Orange
Monounsaturated Fat 1.019g 0.023g Wheat Bread
Polyunsaturated fat 1.72g 0.025g Wheat Bread
Tryptophan 0.092mg 0.009mg Wheat Bread
Threonine 0.299mg 0.015mg Wheat Bread
Isoleucine 0.258mg 0.025mg Wheat Bread
Leucine 0.461mg 0.023mg Wheat Bread
Lysine 0.215mg 0.047mg Wheat Bread
Methionine 0.105mg 0.02mg Wheat Bread
Phenylalanine 0.315mg 0.031mg Wheat Bread
Valine 0.31mg 0.04mg Wheat Bread
Histidine 0.15mg 0.018mg Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Orange
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
22%
Orange
Minerals Daily Need Coverage Score
89%
Wheat Bread
7%
Orange

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 2.93g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
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 contains less Sodium?
Orange
Orange contains less Sodium (difference - 601mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.974g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 15)
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 - 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.