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  6. Corn raw vs. Wheat Bread

Corn raw vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between corn raw and wheat Bread

  • Corn raw has less selenium, manganese, iron, vitamin B3, vitamin B2, vitamin B1, calcium, copper, and phosphorus.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Corn raw is lower in sodium.

The food varieties used in the comparison are Corn, sweet, yellow, raw and Bread, wheat, toasted.

Infographic

Corn raw vs Wheat Bread 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +21.1%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +59.5%
Contains more CalciumCalcium +8150%
Contains more IronIron +686.5%
Contains more CopperCopper +266.7%
Contains more ZincZinc +219.6%
Contains more PhosphorusPhosphorus +111.2%
Contains more ManganeseManganese +744.8%
Contains more SeleniumSelenium +5466.7%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +57.2%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +183.2%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +104.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.1mg

All nutrients comparison - raw data values

Nutrient Corn raw Wheat Bread DV% diff.
Selenium 0.6µg 33.4µg 60%
Manganese 0.163mg 1.377mg 53%
Iron 0.52mg 4.09mg 45%
Vitamin B3 1.77mg 6.25mg 28%
Vitamin B2 0.055mg 0.382mg 25%
Sodium 15mg 601mg 25%
Vitamin B1 0.155mg 0.439mg 24%
Protein 3.27g 12.96g 19%
Calcium 2mg 165mg 16%
Copper 0.054mg 0.198mg 16%
Phosphorus 89mg 188mg 14%
Carbs 18.7g 55.77g 12%
Folate 42µg 86µg 11%
Calories 86kcal 313kcal 11%
Fiber 2g 4.7g 11%
Zinc 0.46mg 1.47mg 9%
Polyunsaturated fat 0.487g 1.72g 8%
Vitamin C 6.8mg 0.2mg 7%
Vitamin B6 0.093mg 0.153mg 5%
Magnesium 37mg 59mg 5%
Vitamin K 0.3µg 5.7µg 5%
Vitamin B5 0.717mg 0.456mg 5%
Fats 1.35g 4.27g 4%
Saturated fat 0.325g 0.989g 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin A 9µg 0µg 1%
Monounsaturated fat 0.432g 1.019g 1%
Vitamin E 0.07mg 0.24mg 1%
Potassium 270mg 223mg 1%
Net carbs 16.7g 51.07g N/A
Sugar 6.26g 6.42g N/A
Choline 23mg 22.1mg 0%
Tryptophan 0.023mg 0.092mg 0%
Threonine 0.129mg 0.299mg 0%
Isoleucine 0.129mg 0.258mg 0%
Leucine 0.348mg 0.461mg 0%
Lysine 0.137mg 0.215mg 0%
Methionine 0.067mg 0.105mg 0%
Phenylalanine 0.15mg 0.315mg 0%
Valine 0.185mg 0.31mg 0%
Histidine 0.089mg 0.15mg 0%
Omega-3 - ALA 0.014g 0.161g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +213.9%
Contains more ProteinProtein +296.3%
Contains more FatsFats +216.3%
Contains more CarbsCarbs +198.2%
Contains more OtherOther +339.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -67.1%
Contains more Mono. FatMonounsaturated fat +135.9%
Contains more Poly. FatPolyunsaturated fat +253.2%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.