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  6. Wheat Bread vs. Potato

Wheat Bread vs. Potato — In-Depth Nutrition Comparison

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What are the differences between wheat Bread and potatoes?

  • Wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate, yet potatoes are higher in vitamin C.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Wheat Bread has 100 times more sodium than potatoes. While wheat Bread has 601mg of sodium, potatoes have only 6mg.
  • The glycemic index of wheat Bread is lower.

We used Bread, wheat, toasted and Potatoes, flesh, and skin, raw types in this article.

Infographic

Wheat Bread vs Potato 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%
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +156.5%
Contains more CalciumCalcium +1275%
Contains more IronIron +404.9%
Contains more CopperCopper +80%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +229.8%
Contains more ManganeseManganese +588.5%
Contains more SeleniumSelenium +8250%
Contains more PotassiumPotassium +90.6%
Contains less SodiumSodium -99%

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%
Potato
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +442%
Contains more Vitamin B2Vitamin B2 +1093.8%
Contains more Vitamin B3Vitamin B3 +489.1%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin KVitamin K +185%
Contains more FolateFolate +473.3%
Contains more CholineCholine +82.6%
Contains more Vitamin CVitamin C +9750%
Contains more Vitamin B6Vitamin B6 +94.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Potato DV% diff.
Selenium 33.4µg 0.4µg 60%
Manganese 1.377mg 0.2mg 51%
Iron 4.09mg 0.81mg 41%
Vitamin B3 6.25mg 1.061mg 32%
Vitamin B1 0.439mg 0.081mg 30%
Vitamin B2 0.382mg 0.032mg 27%
Sodium 601mg 6mg 26%
Vitamin C 0.2mg 19.7mg 22%
Protein 12.96g 2.05g 22%
Phosphorus 188mg 57mg 19%
Folate 86µg 15µg 18%
Calcium 165mg 12mg 15%
Carbs 55.77g 17.49g 13%
Calories 313kcal 77kcal 12%
Vitamin B6 0.153mg 0.298mg 11%
Polyunsaturated fat 1.72g 0.042g 11%
Zinc 1.47mg 0.3mg 11%
Copper 0.198mg 0.11mg 10%
Fiber 4.7g 2.1g 10%
Magnesium 59mg 23mg 9%
Starch 15.29g 6%
Potassium 223mg 425mg 6%
Fats 4.27g 0.09g 6%
Saturated fat 0.989g 0.025g 4%
Vitamin B5 0.456mg 0.295mg 3%
Vitamin K 5.7µg 2µg 3%
Monounsaturated fat 1.019g 0.002g 3%
Choline 22.1mg 12.1mg 2%
Vitamin E 0.24mg 0.01mg 2%
Net carbs 51.07g 15.39g N/A
Sugar 6.42g 0.82g N/A
Tryptophan 0.092mg 0.021mg 0%
Threonine 0.299mg 0.067mg 0%
Isoleucine 0.258mg 0.066mg 0%
Leucine 0.461mg 0.098mg 0%
Lysine 0.215mg 0.107mg 0%
Methionine 0.105mg 0.032mg 0%
Phenylalanine 0.315mg 0.081mg 0%
Valine 0.31mg 0.103mg 0%
Histidine 0.15mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +532.2%
Contains more FatsFats +4644.4%
Contains more CarbsCarbs +218.9%
Contains more OtherOther +147.3%
Contains more WaterWater +227.1%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +50850%
Contains more Poly. FatPolyunsaturated fat +3995.2%
Contains less Sat. FatSaturated fat -97.5%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.