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  6. Wheat Bread vs. Tomato sauce

Wheat Bread vs. Tomato sauce — In-Depth Nutrition Comparison

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Important differences between wheat Bread and tomato sauce

  • Tomato sauce has less selenium, manganese, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, folate, and calcium.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Wheat Bread has 55 times more sodium than tomato sauce. Wheat Bread has 601mg of sodium, while tomato sauce has 11mg.
  • Wheat Bread has a higher glycemic index than tomato sauce.

The food varieties used in the comparison are Bread, wheat, toasted and Tomato sauce, canned, no salt added.

Infographic

Wheat Bread vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +293.3%
Contains more CalciumCalcium +1078.6%
Contains more IronIron +326%
Contains more CopperCopper +72.2%
Contains more ZincZinc +568.2%
Contains more PhosphorusPhosphorus +596.3%
Contains more ManganeseManganese +1118.6%
Contains more SeleniumSelenium +5466.7%
Contains more PotassiumPotassium +33.2%
Contains less SodiumSodium -98.2%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +1729.2%
Contains more Vitamin B2Vitamin B2 +487.7%
Contains more Vitamin B3Vitamin B3 +530.7%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +56.1%
Contains more Vitamin KVitamin K +103.6%
Contains more FolateFolate +855.6%
Contains more CholineCholine +123.2%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Tomato sauce DV% diff.
Selenium 33.4µg 0.6µg 60%
Manganese 1.377mg 0.113mg 55%
Iron 4.09mg 0.96mg 39%
Vitamin B1 0.439mg 0.024mg 35%
Vitamin B3 6.25mg 0.991mg 33%
Sodium 601mg 11mg 26%
Vitamin B2 0.382mg 0.065mg 24%
Protein 12.96g 1.2g 24%
Phosphorus 188mg 27mg 23%
Folate 86µg 9µg 19%
Carbs 55.77g 5.31g 17%
Calcium 165mg 14mg 15%
Calories 313kcal 24kcal 14%
Fiber 4.7g 1.5g 13%
Zinc 1.47mg 0.22mg 11%
Polyunsaturated fat 1.72g 0.121g 11%
Magnesium 59mg 15mg 10%
Copper 0.198mg 0.115mg 9%
Vitamin E 0.24mg 1.44mg 8%
Vitamin C 0.2mg 7mg 8%
Fats 4.27g 0.3g 6%
Saturated fat 0.989g 0.041g 4%
Vitamin B6 0.153mg 0.098mg 4%
Vitamin B5 0.456mg 0.309mg 3%
Fructose 1.67g 2%
Monounsaturated fat 1.019g 0.044g 2%
Choline 22.1mg 9.9mg 2%
Vitamin K 5.7µg 2.8µg 2%
Potassium 223mg 297mg 2%
Vitamin A 0µg 22µg 2%
Net carbs 51.07g 3.81g N/A
Sugar 6.42g 3.56g N/A
Tryptophan 0.092mg 0.009mg 0%
Threonine 0.299mg 0.037mg 0%
Isoleucine 0.258mg 0.025mg 0%
Leucine 0.461mg 0.034mg 0%
Lysine 0.215mg 0.037mg 0%
Methionine 0.105mg 0.008mg 0%
Phenylalanine 0.315mg 0.036mg 0%
Valine 0.31mg 0.025mg 0%
Histidine 0.15mg 0.02mg 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% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +980%
Contains more FatsFats +1323.3%
Contains more CarbsCarbs +950.3%
Contains more OtherOther +45%
Contains more WaterWater +276.7%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +2215.9%
Contains more Poly. FatPolyunsaturated fat +1321.5%
Contains less Sat. FatSaturated fat -95.9%

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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
  2. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.