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Irish soda bread vs. Navajo frybread — In-Depth Nutrition Comparison

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The main differences between irish soda bread and navajo frybread

  • Irish soda bread has more potassium; however, navajo frybread has more folate, iron, vitamin B3, vitamin B1, and monounsaturated fat.
  • Daily need coverage for folate for navajo frybread is 19% higher.
  • Navajo frybread has 3 times less potassium than irish soda bread. Irish soda bread has 266mg of potassium, while navajo frybread has 77mg.
  • Irish soda bread is lower in saturated fat.

Food types used in this article are Bread, irish soda, prepared from recipe and Frybread, made with lard (Navajo).

Infographic

Irish soda bread vs Navajo frybread 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 16% 24% 23% 101% 43% 16% 49% 52% 46% 87%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +245.5%
Contains more CopperCopper +42.9%
Contains more ZincZinc +62.9%
Contains more ManganeseManganese +19.5%
Contains more IronIron +50.2%
Contains less SodiumSodium -17.3%
Contains more SeleniumSelenium +16.3%
~equal in Phosphorus ~123mg

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 2.7% 16% 0% 0% 75% 62% 45% 15% 19% 6.3% 0% 35% 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% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin B6Vitamin B6 +118.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +44.3%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more FolateFolate +159.6%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Irish soda bread Navajo frybread DV% diff.
Folate 47µg 122µg 19%
Starch 42.85g 18%
Iron 2.69mg 4.04mg 17%
Saturated fat 1.111g 4.621g 16%
Vitamin B3 2.405mg 4.603mg 14%
Vitamin B1 0.298mg 0.43mg 11%
Fats 5g 12.22g 11%
Fiber 2.6g 10%
Monounsaturated fat 1.999g 4.411g 6%
Potassium 266mg 77mg 6%
Selenium 16µg 18.6µg 5%
Vitamin A 48µg 5%
Vitamin B2 0.269mg 0.217mg 4%
Copper 0.13mg 0.091mg 4%
Cholesterol 18mg 7mg 4%
Vitamin B6 0.083mg 0.038mg 3%
Sodium 398mg 329mg 3%
Carbs 56g 48.26g 3%
Manganese 0.355mg 0.297mg 3%
Polyunsaturated fat 1.478g 1.055g 3%
Vitamin B5 0.25mg 0.164mg 2%
Vitamin B12 0.05µg 0µg 2%
Calories 290kcal 330kcal 2%
Zinc 0.57mg 0.35mg 2%
Calcium 81mg 57mg 2%
Phosphorus 114mg 123mg 1%
Vitamin K 0.8µg 1%
Magnesium 23mg 18mg 1%
Vitamin C 0.8mg 1%
Protein 6.6g 6.69g 0%
Net carbs 53.4g 48.26g N/A
Sugar 2.03g N/A
Tryptophan 0.072mg 0%
Threonine 0.201mg 0%
Isoleucine 0.234mg 0%
Leucine 0.436mg 0%
Lysine 0.219mg 0%
Methionine 0.138mg 0%
Phenylalanine 0.3mg 0%
Valine 0.283mg 0%
Histidine 0.159mg 0%
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 56% 30% 2%
Protein: 6.6 g
Fats: 5 g
Carbs: 56 g
Water: 30.1 g
Other: 2.3 g
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more CarbsCarbs +16%
Contains more OtherOther +82.5%
Contains more FatsFats +144.4%
~equal in Protein ~6.69g
~equal in Water ~31.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 44% 32%
Saturated fat: Sat. Fat 1.111 g
Monounsaturated fat: Mono. Fat 1.999 g
Polyunsaturated fat: Poly. Fat 1.478 g
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -76%
Contains more Poly. FatPolyunsaturated fat +40.1%
Contains more Mono. FatMonounsaturated fat +120.7%

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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. Irish soda bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174912/nutrients
  2. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.