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  6. Wheat Bread vs. Pea raw

Wheat Bread vs. Pea raw — In-Depth Nutrition Comparison

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How are wheat Bread and pea raw different?

  • Wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B2, and vitamin B1; however, pea raw is richer in vitamin C, vitamin K, and vitamin A.
  • Daily need coverage for selenium for wheat Bread is 57% higher.
  • Wheat Bread contains 120 times more sodium than pea raw. While wheat Bread contains 601mg of sodium, pea raw contains only 5mg.

Bread, wheat, toasted and Peas, green, raw are the varieties used in this article.

Infographic

Wheat Bread vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +78.8%
Contains more CalciumCalcium +560%
Contains more IronIron +178.2%
Contains more CopperCopper +12.5%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +74.1%
Contains more ManganeseManganese +235.9%
Contains more SeleniumSelenium +1755.6%
Contains less SodiumSodium -99.2%
~equal in Potassium ~244mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +189.4%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more FolateFolate +32.3%
Contains more Vitamin CVitamin C +19900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +10.5%
Contains more Vitamin KVitamin K +335.1%
Contains more CholineCholine +28.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Pea raw DV% diff.
Selenium 33.4µg 1.8µg 57%
Vitamin C 0.2mg 40mg 44%
Manganese 1.377mg 0.41mg 42%
Iron 4.09mg 1.47mg 33%
Sodium 601mg 5mg 26%
Vitamin B3 6.25mg 2.09mg 26%
Vitamin B2 0.382mg 0.132mg 19%
Vitamin K 5.7µg 24.8µg 16%
Protein 12.96g 5.42g 15%
Carbs 55.77g 14.45g 14%
Calcium 165mg 25mg 14%
Vitamin B1 0.439mg 0.266mg 14%
Calories 313kcal 81kcal 12%
Phosphorus 188mg 108mg 11%
Polyunsaturated fat 1.72g 0.187g 10%
Vitamin B5 0.456mg 0.104mg 7%
Fats 4.27g 0.4g 6%
Magnesium 59mg 33mg 6%
Folate 86µg 65µg 5%
Vitamin A 0µg 38µg 4%
Fiber 4.7g 5.7g 4%
Saturated fat 0.989g 0.071g 4%
Zinc 1.47mg 1.24mg 2%
Copper 0.198mg 0.176mg 2%
Monounsaturated fat 1.019g 0.035g 2%
Choline 22.1mg 28.4mg 1%
Vitamin B6 0.153mg 0.169mg 1%
Potassium 223mg 244mg 1%
Vitamin E 0.24mg 0.13mg 1%
Net carbs 51.07g 8.75g N/A
Sugar 6.42g 5.67g N/A
Tryptophan 0.092mg 0.037mg 0%
Threonine 0.299mg 0.203mg 0%
Isoleucine 0.258mg 0.195mg 0%
Leucine 0.461mg 0.323mg 0%
Lysine 0.215mg 0.317mg 0%
Methionine 0.105mg 0.082mg 0%
Phenylalanine 0.315mg 0.2mg 0%
Valine 0.31mg 0.235mg 0%
Histidine 0.15mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +139.1%
Contains more FatsFats +967.5%
Contains more CarbsCarbs +286%
Contains more OtherOther +218.4%
Contains more WaterWater +225.5%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +2811.4%
Contains more Poly. FatPolyunsaturated fat +819.8%
Contains less Sat. FatSaturated fat -92.8%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.