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Egg vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between eggs and wheat Bread

  • Eggs are richer in copper, choline, vitamin B12, and vitamin B5, yet wheat Bread is richer in manganese, vitamin B3, iron, and vitamin B1.
  • Daily need coverage for copper for eggs is 200% higher.
  • Eggs have a lower glycemic index than wheat Bread.

Food types used in this article are Egg, whole, cooked, hard-boiled and Bread, wheat, toasted.

Infographic

Egg vs Wheat 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.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more CopperCopper +910.1%
Contains less SodiumSodium -79.4%
Contains more MagnesiumMagnesium +490%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +77%
Contains more IronIron +243.7%
Contains more ZincZinc +40%
Contains more ManganeseManganese +5196.2%
~equal in Phosphorus ~188mg
~equal in Selenium ~33.4µg

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.
Egg
Egg
7
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +329.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B5Vitamin B5 +206.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1229.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +565.2%
Contains more Vitamin B3Vitamin B3 +9665.6%
Contains more Vitamin B6Vitamin B6 +26.4%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +95.5%

All nutrients comparison - raw data values

Nutrient Egg Wheat Bread DV% diff.
Copper 2mg 0.198mg 200%
Cholesterol 373mg 0mg 124%
Manganese 0.026mg 1.377mg 59%
Choline 293.8mg 22.1mg 49%
Vitamin B12 1.11µg 0µg 46%
Vitamin B3 0.064mg 6.25mg 39%
Iron 1.19mg 4.09mg 36%
Vitamin B1 0.066mg 0.439mg 31%
Sodium 124mg 601mg 21%
Fiber 0g 4.7g 19%
Vitamin B5 1.398mg 0.456mg 19%
Carbs 1.12g 55.77g 18%
Vitamin A 149µg 0µg 17%
Magnesium 10mg 59mg 12%
Calcium 50mg 165mg 12%
Vitamin D 87IU 0IU 11%
Folate 44µg 86µg 11%
Vitamin D 2.2µg 0µg 11%
Vitamin B2 0.513mg 0.382mg 10%
Saturated fat 3.267g 0.989g 10%
Fats 10.61g 4.27g 10%
Monounsaturated fat 4.077g 1.019g 8%
Calories 155kcal 313kcal 8%
Selenium 30.8µg 33.4µg 5%
Vitamin E 1.03mg 0.24mg 5%
Vitamin K 0.3µg 5.7µg 5%
Zinc 1.05mg 1.47mg 4%
Potassium 126mg 223mg 3%
Phosphorus 172mg 188mg 2%
Vitamin B6 0.121mg 0.153mg 2%
Polyunsaturated fat 1.414g 1.72g 2%
Protein 12.58g 12.96g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 1.12g 51.07g N/A
Sugar 1.12g 6.42g N/A
Tryptophan 0.153mg 0.092mg 0%
Threonine 0.604mg 0.299mg 0%
Isoleucine 0.686mg 0.258mg 0%
Leucine 1.075mg 0.461mg 0%
Lysine 0.904mg 0.215mg 0%
Methionine 0.392mg 0.105mg 0%
Phenylalanine 0.668mg 0.315mg 0%
Valine 0.767mg 0.31mg 0%
Histidine 0.298mg 0.15mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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
Contains more FatsFats +148.5%
Contains more WaterWater +208%
Contains more CarbsCarbs +4879.5%
Contains more OtherOther +158.9%
~equal in Protein ~12.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +300.1%
Contains less Sat. FatSaturated fat -69.7%
Contains more Poly. FatPolyunsaturated fat +21.6%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. 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.