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  6. Wheat Bread vs. Taco salad

Wheat Bread vs. Taco salad — In-Depth Nutrition Comparison

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How are wheat Bread and taco salad different?

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B1, vitamin B3, phosphorus, vitamin B2, and folate, while taco salad is higher in vitamin B12.
  • Wheat Bread covers your daily need for selenium, 57% more than taco salad.
  • Wheat Bread contains 9 times more vitamin B1 than taco salad. Wheat Bread contains 0.439mg of vitamin B1, while taco salad contains 0.05mg.
  • Wheat Bread is lower in saturated fat.

Bread, wheat, toasted and Fast foods, taco salad types were used in this article.

Infographic

Wheat Bread vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +126.9%
Contains more CalciumCalcium +70.1%
Contains more IronIron +255.7%
Contains more CopperCopper +75.2%
Contains more PhosphorusPhosphorus +161.1%
Contains more ManganeseManganese +724.6%
Contains more SeleniumSelenium +1418.2%
Contains less SodiumSodium -35.9%
~equal in Potassium ~210mg
~equal in Zinc ~1.36mg

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin B3Vitamin B3 +404%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +104.8%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B5Vitamin B5 +49.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~23.3mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Taco salad DV% diff.
Selenium 33.4µg 2.2µg 57%
Manganese 1.377mg 0.167mg 53%
Iron 4.09mg 1.15mg 37%
Vitamin B1 0.439mg 0.05mg 32%
Vitamin B3 6.25mg 1.24mg 31%
Fiber 4.7g 19%
Phosphorus 188mg 72mg 17%
Vitamin B2 0.382mg 0.18mg 16%
Carbs 55.77g 11.91g 15%
Vitamin B12 0µg 0.32µg 13%
Protein 12.96g 6.68g 13%
Saturated fat 0.989g 3.446g 11%
Folate 86µg 42µg 11%
Sodium 601mg 385mg 9%
Calories 313kcal 141kcal 9%
Copper 0.198mg 0.113mg 9%
Magnesium 59mg 26mg 8%
Calcium 165mg 97mg 7%
Cholesterol 0mg 22mg 7%
Polyunsaturated fat 1.72g 0.883g 6%
Vitamin K 5.7µg 5%
Fats 4.27g 7.46g 5%
Vitamin B5 0.456mg 0.68mg 4%
Monounsaturated fat 1.019g 2.606g 4%
Vitamin B6 0.153mg 0.11mg 3%
Vitamin E 0.24mg 2%
Vitamin C 0.2mg 1.8mg 2%
Zinc 1.47mg 1.36mg 1%
Net carbs 51.07g 11.91g N/A
Potassium 223mg 210mg 0%
Sugar 6.42g N/A
Choline 22.1mg 23.3mg 0%
Tryptophan 0.092mg 0.075mg 0%
Threonine 0.299mg 0.254mg 0%
Isoleucine 0.258mg 0.311mg 0%
Leucine 0.461mg 0.549mg 0%
Lysine 0.215mg 0.486mg 0%
Methionine 0.105mg 0.145mg 0%
Phenylalanine 0.315mg 0.277mg 0%
Valine 0.31mg 0.343mg 0%
Histidine 0.15mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +94%
Contains more CarbsCarbs +368.3%
Contains more OtherOther +73.1%
Contains more FatsFats +74.7%
Contains more WaterWater +198.6%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -71.3%
Contains more Poly. FatPolyunsaturated fat +94.8%
Contains more Mono. FatMonounsaturated fat +155.7%

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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

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.