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  6. Bread, wheat bran vs. White bread

Bread, wheat bran vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between bread, wheat bran and white bread

  • Bread, wheat bran is higher in manganese, selenium, magnesium, copper, phosphorus, vitamin B6, and zinc, yet white bread is higher in vitamin B1, calcium, and iron.
  • Bread, wheat bran covers your daily manganese needs 49% more than white bread.
  • Bread, wheat bran contains 4 times more magnesium than white bread. While bread, wheat bran contains 81mg of magnesium, white bread contains only 23mg.

Food varieties used in this article are Bread, wheat bran and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Bread, wheat bran vs White bread 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 58% 22% 20% 115% 74% 37% 79% 63% 218% 169%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +252.2%
Contains more PotassiumPotassium +80.2%
Contains more CopperCopper +118.8%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +88.8%
Contains more ManganeseManganese +211.2%
Contains more SeleniumSelenium +40.9%
Contains more CalciumCalcium +94.6%
Contains more IronIron +17.6%
~equal in Sodium ~490mg

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% 0% 6.4% 0% 99% 66% 83% 32% 41% 0% 3.3% 79% 10%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B6Vitamin B6 +102.3%
Contains more Vitamin KVitamin K +550%
Contains more CholineCholine +28.1%
Contains more Vitamin B1Vitamin B1 +34.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.78mg
~equal in Vitamin B5 ~0.536mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~111µg

All nutrients comparison - raw data values

Nutrient Bread, wheat bran White bread DV% diff.
Manganese 1.668mg 0.536mg 49%
Selenium 31µg 22µg 16%
Starch 37.17g 15%
Magnesium 81mg 23mg 14%
Copper 0.221mg 0.101mg 13%
Phosphorus 185mg 98mg 12%
Vitamin B1 0.397mg 0.533mg 11%
Vitamin B6 0.176mg 0.087mg 7%
Calcium 74mg 144mg 7%
Iron 3.07mg 3.61mg 7%
Zinc 1.35mg 0.74mg 6%
Polyunsaturated fat 0.649g 1.602g 6%
Fiber 4g 2.7g 5%
Potassium 227mg 126mg 3%
Fructose 2.43g 3%
Vitamin B2 0.287mg 0.243mg 3%
Monounsaturated fat 1.618g 0.599g 3%
Vitamin B3 4.402mg 4.78mg 2%
Folate 105µg 111µg 2%
Vitamin E 0.32mg 0.22mg 1%
Carbs 47.8g 49.42g 1%
Vitamin K 1.3µg 0.2µg 1%
Choline 18.7mg 14.6mg 1%
Calories 248kcal 266kcal 1%
Protein 8.8g 8.85g 0%
Fats 3.4g 3.33g 0%
Net carbs 43.8g 46.72g N/A
Sugar 9.68g 5.67g N/A
Sodium 486mg 490mg 0%
Vitamin B5 0.536mg 0.536mg 0%
Trans fat 0.027g N/A
Saturated fat 0.779g 0.698g 0%
Tryptophan 0.111mg 0%
Threonine 0.256mg 0%
Isoleucine 0.332mg 0%
Leucine 0.603mg 0%
Lysine 0.235mg 0%
Methionine 0.152mg 0%
Phenylalanine 0.419mg 0%
Valine 0.385mg 0%
Histidine 0.196mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 38% 2%
Protein: 8.8 g
Fats: 3.4 g
Carbs: 47.8 g
Water: 37.8 g
Other: 2.2 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
~equal in Protein ~8.85g
~equal in Fats ~3.33g
~equal in Carbs ~49.42g
~equal in Water ~36.42g
~equal in Other ~1.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 53% 21%
Saturated fat: Sat. Fat 0.779 g
Monounsaturated fat: Mono. Fat 1.618 g
Polyunsaturated fat: Poly. Fat 0.649 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +170.1%
Contains less Sat. FatSaturated fat -10.4%
Contains more Poly. FatPolyunsaturated fat +146.8%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.