Grape vs. White bread — In-Depth Nutrition Comparison

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Significant differences between grapes and white bread

Grapes have more vitamin K; however, white bread is richer in iron, selenium, vitamin B1, vitamin B3, folate, vitamin B2, calcium, and phosphorus.
White bread covers your daily iron needs 42% more than grapes.
White bread has 73 times less vitamin K than grapes. Grapes have 14.6µg of vitamin K, while white bread has 0.2µg.
Grapes contain less sodium.
White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of grapes is 49.

Specific food types used in this comparison are Grapes, american type (slip skin), raw and Bread, white, commercially prepared (includes soft bread crumbs).

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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.

Grape

White bread

Contains more PotassiumPotassium	+51.6%
Contains less SodiumSodium	-99.6%
Contains more ManganeseManganese	+34%

Contains more MagnesiumMagnesium	+360%
Contains more CalciumCalcium	+928.6%
Contains more IronIron	+1144.8%
Contains more CopperCopper	+152.5%
Contains more ZincZinc	+1750%
Contains more PhosphorusPhosphorus	+880%
Contains more SeleniumSelenium	+21900%

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.

Grape

White bread

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+26.4%
Contains more Vitamin KVitamin K	+7200%

Contains more Vitamin EVitamin E	+15.8%
Contains more Vitamin B1Vitamin B1	+479.3%
Contains more Vitamin B2Vitamin B2	+326.3%
Contains more Vitamin B3Vitamin B3	+1493.3%
Contains more Vitamin B5Vitamin B5	+2133.3%
Contains more FolateFolate	+2675%
Contains more CholineCholine	+160.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.29mg	3.61mg	42%
Selenium	0.1µg	22µg	40%
Vitamin B1	0.092mg	0.533mg	37%
Vitamin B3	0.3mg	4.78mg	28%
Folate	4µg	111µg	27%
Sodium	2mg	490mg	21%
Protein	0.63g	8.85g	16%
Starch		37.17g	15%
Vitamin B2	0.057mg	0.243mg	14%
Phosphorus	10mg	98mg	13%
Calcium	14mg	144mg	13%
Vitamin K	14.6µg	0.2µg	12%
Carbs	17.15g	49.42g	11%
Polyunsaturated fat	0.102g	1.602g	10%
Vitamin B5	0.024mg	0.536mg	10%
Calories	67kcal	266kcal	10%
Manganese	0.718mg	0.536mg	8%
Copper	0.04mg	0.101mg	7%
Fiber	0.9g	2.7g	7%
Zinc	0.04mg	0.74mg	6%
Fats	0.35g	3.33g	5%
Magnesium	5mg	23mg	4%
Vitamin C	4mg	0mg	4%
Fructose		2.43g	3%
Saturated fat	0.114g	0.698g	3%
Choline	5.6mg	14.6mg	2%
Potassium	191mg	126mg	2%
Vitamin B6	0.11mg	0.087mg	2%
Vitamin A	5µg	0µg	1%
Monounsaturated fat	0.014g	0.599g	1%
Net carbs	16.25g	46.72g	N/A
Sugar	16.25g	5.67g	N/A
Vitamin E	0.19mg	0.22mg	0%
Trans fat	0g	0.027g	N/A
Tryptophan	0.003mg		0%
Threonine	0.017mg		0%
Isoleucine	0.005mg		0%
Leucine	0.013mg		0%
Lysine	0.014mg		0%
Methionine	0.021mg		0%
Phenylalanine	0.013mg		0%
Valine	0.017mg		0%
Histidine	0.023mg		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A