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Hamburger vs. White bread — In-Depth Nutrition Comparison

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How are hamburgers and white bread different?

  • Hamburgers are higher in vitamin B12, zinc, and vitamin B6; however, white bread is richer in vitamin B1, manganese, folate, iron, and fiber.
  • Daily need coverage for vitamin B12 for hamburgers is 60% higher.

Fast foods, hamburger; double, regular, patty; plain and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Hamburger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 +79.4%
Contains more ZincZinc +287.8%
Contains more PhosphorusPhosphorus +38.8%
Contains less SodiumSodium -15.5%
Contains more MagnesiumMagnesium +15%
Contains more CalciumCalcium +41.2%
Contains more IronIron +25.3%
Contains more CopperCopper +11%
Contains more ManganeseManganese +147%

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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 B3Vitamin B3 +12.2%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +145.6%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more FolateFolate +98.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +93%
Contains more FatsFats +331.2%
Contains more WaterWater +17.2%
Contains more CarbsCarbs +105.1%
Contains more OtherOther +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 +817.4%
Contains less Sat. FatSaturated fat -86.3%
Contains more Poly. FatPolyunsaturated fat +321.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +35.3%
Contains more FructoseFructose +19.7%
Contains more MaltoseMaltose +178.3%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hamburger White bread DV% diff.
Vitamin B12 1.44µg 0µg 60%
Selenium 22µg 40%
Vitamin B1 0.217mg 0.533mg 26%
Saturated fat 5.096g 0.698g 20%
Zinc 2.87mg 0.74mg 19%
Fats 14.36g 3.33g 17%
Protein 17.08g 8.85g 16%
Cholesterol 47mg 0mg 16%
Starch 37.17g 15%
Folate 56µg 111µg 14%
Manganese 0.217mg 0.536mg 14%
Monounsaturated fat 5.495g 0.599g 12%
Vitamin B6 0.203mg 0.087mg 9%
Iron 2.88mg 3.61mg 9%
Polyunsaturated fat 0.38g 1.602g 8%
Carbs 24.1g 49.42g 8%
Fiber 0.9g 2.7g 7%
Phosphorus 136mg 98mg 5%
Vitamin B5 0.31mg 0.536mg 5%
Calcium 102mg 144mg 4%
Vitamin B3 5.365mg 4.78mg 4%
Sodium 414mg 490mg 3%
Choline 14.6mg 3%
Potassium 226mg 126mg 3%
Fructose 2.03g 2.43g 1%
Calories 295kcal 266kcal 1%
Vitamin E 0.22mg 1%
Copper 0.091mg 0.101mg 1%
Magnesium 20mg 23mg 1%
Vitamin B2 0.25mg 0.243mg 1%
Net carbs 23.2g 46.72g N/A
Sugar 4.15g 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.814g 0.027g N/A
Tryptophan 0.206mg 0%
Threonine 0.666mg 0%
Isoleucine 0.716mg 0%
Leucine 1.319mg 0%
Lysine 1.226mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.677mg 0%
Valine 0.823mg 0%
Histidine 0.505mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger 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
38%
Hamburger
33%
White bread
Minerals Daily Need Coverage Score
42%
Hamburger
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 4.398g)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
Hamburger
Hamburger is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Hamburger
Hamburger contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Hamburger
Hamburger is lower in glycemic index (difference - 7)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.