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Wheat Bread vs. Sugar — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and sugar

  • The amount of manganese, selenium, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, and copper in wheat Bread is higher than in sugar.
  • Wheat Bread covers your daily manganese needs 60% more than sugar.
  • Sugar contains less sodium.

Specific food types used in this comparison are Bread, wheat, toasted and Sugars, granulated.

Infographic

Wheat Bread vs Sugar 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%
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +16400%
Contains more PotassiumPotassium +11050%
Contains more IronIron +8080%
Contains more CopperCopper +2728.6%
Contains more ZincZinc +14600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +34325%
Contains more SeleniumSelenium +5466.7%
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%
Sugar
0
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% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +1910.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +121050%
Contains more OtherOther +∞%
Contains more CarbsCarbs +79.3%

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Sugar DV% diff.
Manganese 1.377mg 0.004mg 60%
Selenium 33.4µg 0.6µg 60%
Iron 4.09mg 0.05mg 51%
Vitamin B3 6.25mg 0mg 39%
Vitamin B1 0.439mg 0mg 37%
Vitamin B2 0.382mg 0.019mg 28%
Phosphorus 188mg 0mg 27%
Protein 12.96g 0g 26%
Sodium 601mg 1mg 26%
Folate 86µg 0µg 22%
Copper 0.198mg 0.007mg 21%
Fiber 4.7g 0g 19%
Calcium 165mg 1mg 16%
Carbs 55.77g 99.98g 15%
Magnesium 59mg 0mg 14%
Zinc 1.47mg 0.01mg 13%
Vitamin B6 0.153mg 0mg 12%
Polyunsaturated fat 1.72g 0g 11%
Vitamin B5 0.456mg 0mg 9%
Potassium 223mg 2mg 7%
Fats 4.27g 0g 7%
Vitamin K 5.7µg 0µg 5%
Choline 22.1mg 0mg 4%
Saturated fat 0.989g 0g 4%
Calories 313kcal 387kcal 4%
Monounsaturated fat 1.019g 0g 3%
Vitamin E 0.24mg 0mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 99.98g N/A
Sugar 6.42g 99.8g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 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 Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
89%
Wheat Bread
1%
Sugar

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 93.38g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 5)
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?
Sugar
Sugar contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 0.989g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.2)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.