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Fajita vs. White bread — In-Depth Nutrition Comparison

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Important differences between fajita and white bread

  • Fajita has more phosphorus, vitamin B6, and vitamin B12; however, white bread has more vitamin B1, iron, folate, manganese, and calcium.
  • White bread's daily need coverage for vitamin B1 is 36% more.
  • White bread has a higher glycemic index than fajita.

The food varieties used in the comparison are USDA Commodity, chicken fajita strips, frozen and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Fajita vs White bread 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.
Fajita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 PotassiumPotassium +125.4%
Contains more ZincZinc +85.1%
Contains more PhosphorusPhosphorus +182.7%
Contains more CalciumCalcium +1007.7%
Contains more IronIron +264.6%
Contains more CopperCopper +236.7%
Contains less SodiumSodium -38.7%
Contains more ManganeseManganese +712.1%
Contains more SeleniumSelenium +31.7%
~equal in Magnesium ~23mg

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.
Fajita
4
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% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
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 B5Vitamin B5 +35.4%
Contains more Vitamin B6Vitamin B6 +344.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +364.4%
Contains more Vitamin B1Vitamin B1 +433%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more FolateFolate +2675%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.78mg
~equal in Vitamin K ~0.2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
4
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 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
Contains more ProteinProtein +109.7%
Contains more FatsFats +72.1%
Contains more WaterWater +93.8%
Contains more OtherOther +45.5%
Contains more CarbsCarbs +2116.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 +289.5%
Contains less Sat. FatSaturated fat -56.3%
Contains more Poly. FatPolyunsaturated fat +47.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fajita White bread
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fajita White bread DV% diff.
Vitamin B1 0.1mg 0.533mg 36%
Iron 0.99mg 3.61mg 33%
Cholesterol 88mg 0mg 29%
Folate 4µg 111µg 27%
Phosphorus 277mg 98mg 26%
Vitamin B6 0.387mg 0.087mg 23%
Vitamin B12 0.54µg 0µg 23%
Manganese 0.066mg 0.536mg 20%
Protein 18.56g 8.85g 19%
Carbs 2.23g 49.42g 16%
Starch 37.17g 15%
Calcium 13mg 144mg 13%
Sodium 799mg 490mg 13%
Fiber 0g 2.7g 11%
Choline 67.8mg 14.6mg 10%
Selenium 16.7µg 22µg 10%
Copper 0.03mg 0.101mg 8%
Calories 135kcal 266kcal 7%
Zinc 1.37mg 0.74mg 6%
Potassium 284mg 126mg 5%
Saturated fat 1.596g 0.698g 4%
Monounsaturated fat 2.333g 0.599g 4%
Vitamin B5 0.726mg 0.536mg 4%
Fats 5.73g 3.33g 4%
Fructose 2.43g 3%
Polyunsaturated fat 1.089g 1.602g 3%
Vitamin B2 0.213mg 0.243mg 2%
Net carbs 2.23g 46.72g N/A
Magnesium 22mg 23mg 0%
Sugar 0g 5.67g N/A
Vitamin E 0.22mg 0.22mg 0%
Vitamin B3 4.779mg 4.78mg 0%
Vitamin K 0.2µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.2mg 0%
Threonine 0.452mg 0%
Isoleucine 0.813mg 0%
Leucine 1.56mg 0%
Lysine 1.857mg 0%
Methionine 0.552mg 0%
Phenylalanine 0.763mg 0%
Valine 0.847mg 0%
Histidine 0.68mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fajita White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
31%
Fajita
33%
White bread
Minerals Daily Need Coverage Score
45%
Fajita
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
White bread
White bread contains less Sodium (difference - 309mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 0.898g)
Which food is lower in Sugar?
Fajita
Fajita is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 31)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.