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  6. Irish soda bread vs. Zwieback

Irish soda bread vs. Zwieback — In-Depth Nutrition Comparison

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How are irish soda bread and zwieback different?

  • Irish soda bread is higher in iron, phosphorus, vitamin B1, vitamin B3, and calcium; however, zwieback is richer in selenium, folate, and vitamin B5.
  • Daily need coverage for iron for irish soda bread is 26% higher.
  • Irish soda bread contains 4 times more calcium than zwieback. While irish soda bread contains 81mg of calcium, zwieback contains only 20mg.
  • Zwieback has less sodium.

Bread, irish soda, prepared from recipe and Zwieback are the varieties used in this article.

Infographic

Irish soda bread vs Zwieback 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.
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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +305%
Contains more IronIron +348.3%
Contains more PhosphorusPhosphorus +107.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +14.7%
Contains more CopperCopper +11.5%
Contains less SodiumSodium -43%
Contains more SeleniumSelenium +79.4%
~equal in Zinc ~0.54mg

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 2.7% 16% 0% 0% 75% 62% 45% 15% 19% 6.3% 0% 35%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +43.3%
Contains more Vitamin B2Vitamin B2 +12.6%
Contains more Vitamin B3Vitamin B3 +82.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +562.5%
Contains more Vitamin B5Vitamin B5 +114.8%
Contains more FolateFolate +85.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.082mg

All nutrients comparison - raw data values

Nutrient Irish soda bread Zwieback DV% diff.
Iron 2.69mg 0.6mg 26%
Selenium 16µg 28.7µg 23%
Vitamin E 2.44mg 16%
Manganese 0.355mg 15%
Folate 47µg 87µg 10%
Phosphorus 114mg 55mg 8%
Vitamin B1 0.298mg 0.208mg 8%
Calories 290kcal 426kcal 7%
Protein 6.6g 10.1g 7%
Fats 5g 9.7g 7%
Sodium 398mg 227mg 7%
Vitamin B3 2.405mg 1.319mg 7%
Carbs 56g 74.2g 6%
Calcium 81mg 20mg 6%
Vitamin B5 0.25mg 0.537mg 6%
Saturated fat 1.111g 2.525g 6%
Monounsaturated fat 1.999g 4.244g 6%
Vitamin C 0.8mg 5.3mg 5%
Vitamin A 48µg 16µg 4%
Polyunsaturated fat 1.478g 2.073g 4%
Cholesterol 18mg 8mg 3%
Magnesium 23mg 14mg 2%
Copper 0.13mg 0.145mg 2%
Vitamin B2 0.269mg 0.239mg 2%
Vitamin B12 0.05µg 0µg 2%
Choline 10.7mg 2%
Potassium 266mg 305mg 1%
Vitamin K 0.9µg 1%
Net carbs 53.4g 71.7g N/A
Sugar 12.5g N/A
Fiber 2.6g 2.5g 0%
Zinc 0.57mg 0.54mg 0%
Vitamin B6 0.083mg 0.082mg 0%
Trans fat 0.012g 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 0g 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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more WaterWater +568.9%
Contains more OtherOther +53.3%
Contains more ProteinProtein +53%
Contains more FatsFats +94%
Contains more CarbsCarbs +32.5%

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +112.3%
Contains more Poly. FatPolyunsaturated fat +40.3%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.