Wheat Bread vs. Flour — In-Depth Nutrition Comparison
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What are the main differences between Wheat Bread and Flour?
- Wheat Bread is richer in Manganese, Calcium, Phosphorus, Magnesium, Vitamin B6, and Fiber, yet Flour is richer in Vitamin B1, Folate, and Vitamin B2.
- Wheat Bread's daily need coverage for Manganese is 30% higher.
- Wheat Bread has 301 times more Sodium than Flour. Wheat Bread has 601mg of Sodium, while Flour has 2mg.
We used Bread, wheat, toasted and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +168.2% |
| Contains more CalciumCalcium | +1000% |
| Contains more PotassiumPotassium | +108.4% |
| Contains more CopperCopper | +37.5% |
| Contains more ZincZinc | +110% |
| Contains more PhosphorusPhosphorus | +74.1% |
| Contains more ManganeseManganese | +101.9% |
| Contains more IronIron | +13.4% |
| Contains less SodiumSodium | -99.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B6Vitamin B6 | +247.7% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more CholineCholine | +112.5% |
| Contains more Vitamin B1Vitamin B1 | +78.8% |
| Contains more Vitamin B2Vitamin B2 | +29.3% |
| Contains more FolateFolate | +112.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more ProteinProtein | +25.5% |
| Contains more FatsFats | +335.7% |
| Contains more WaterWater | +103.3% |
| Contains more OtherOther | +502.2% |
| Contains more CarbsCarbs | +36.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.989 g
Monounsaturated Fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
Saturated Fat:
Sat. Fat
0.155 g
Monounsaturated Fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains more Mono. FatMonounsaturated Fat | +1071.3% |
| Contains more Poly. FatPolyunsaturated fat | +316.5% |
| Contains less Sat. FatSaturated Fat | -84.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 313kcal | 364kcal |
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| Protein | 12.96g | 10.33g |
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| Fats | 4.27g | 0.98g |
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| Vitamin C | 0.2mg | 0mg |
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| Net carbs | 51.07g | 73.61g |
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| Carbs | 55.77g | 76.31g |
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| Magnesium | 59mg | 22mg |
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| Calcium | 165mg | 15mg |
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| Potassium | 223mg | 107mg |
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| Iron | 4.09mg | 4.64mg |
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| Sugar | 6.42g | 0.27g |
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| Fiber | 4.7g | 2.7g |
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| Copper | 0.198mg | 0.144mg |
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| Zinc | 1.47mg | 0.7mg |
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| Phosphorus | 188mg | 108mg |
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| Sodium | 601mg | 2mg |
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| Vitamin E | 0.24mg | 0.06mg |
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| Manganese | 1.377mg | 0.682mg |
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| Selenium | 33.4µg | 33.9µg |
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| Vitamin B1 | 0.439mg | 0.785mg |
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| Vitamin B2 | 0.382mg | 0.494mg |
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| Vitamin B3 | 6.25mg | 5.904mg |
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| Vitamin B5 | 0.456mg | 0.438mg |
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| Vitamin B6 | 0.153mg | 0.044mg |
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| Vitamin K | 5.7µg | 0.3µg |
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| Folate | 86µg | 183µg |
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| Choline | 22.1mg | 10.4mg |
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| Saturated Fat | 0.989g | 0.155g |
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| Monounsaturated Fat | 1.019g | 0.087g |
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| Polyunsaturated fat | 1.72g | 0.413g |
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| Tryptophan | 0.092mg | 0.127mg |
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| Threonine | 0.299mg | 0.281mg |
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| Isoleucine | 0.258mg | 0.357mg |
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| Leucine | 0.461mg | 0.71mg |
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| Lysine | 0.215mg | 0.228mg |
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| Methionine | 0.105mg | 0.183mg |
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| Phenylalanine | 0.315mg | 0.52mg |
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| Valine | 0.31mg | 0.415mg |
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| Histidine | 0.15mg | 0.23mg |
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| Omega-3 - ALA | 0.161g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
46%
Minerals Daily Need Coverage Score
89%
59%
Comparison summary
Which food is lower in glycemic index?
Wheat Bread is lower in glycemic index (difference - 12)
Which food is cheaper?
Wheat Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 6.15g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 0.834g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)