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Malt vs. White bread — In-Depth Nutrition Comparison

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What are the differences between malt and white bread?

  • Malt is higher in vitamin B12; however, white bread is richer in iron, vitamin B1, selenium, vitamin B3, folate, manganese, fiber, and copper.
  • White bread's daily need coverage for iron is 43% more.
  • Malt has less sodium.
  • Malt has a lower glycemic index (59) than white bread (73).

We used Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Malt vs White 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.
Malt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 +36.5%
Contains less SodiumSodium -87.8%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +46.9%
Contains more IronIron +1619%
Contains more CopperCopper +173%
Contains more ZincZinc +80.5%
Contains more ManganeseManganese +570%
Contains more SeleniumSelenium +307.4%
~equal in Phosphorus ~98mg

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.
Malt
4
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +887%
Contains more Vitamin B2Vitamin B2 +32.1%
Contains more Vitamin B3Vitamin B3 +1745.6%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more Vitamin B6Vitamin B6 +89.1%
Contains more FolateFolate +1133.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Malt White bread DV% diff.
Iron 0.21mg 3.61mg 43%
Vitamin B1 0.054mg 0.533mg 40%
Selenium 5.4µg 22µg 30%
Vitamin B3 0.259mg 4.78mg 28%
Folate 9µg 111µg 26%
Manganese 0.08mg 0.536mg 20%
Sodium 60mg 490mg 19%
Vitamin B12 0.42µg 0µg 18%
Starch 37.17g 15%
Carbs 11.2g 49.42g 13%
Protein 3.37g 8.85g 11%
Polyunsaturated fat 0.208g 1.602g 9%
Calories 85kcal 266kcal 9%
Fiber 0.5g 2.7g 9%
Copper 0.037mg 0.101mg 7%
Vitamin B2 0.184mg 0.243mg 5%
Saturated fat 1.883g 0.698g 5%
Calcium 98mg 144mg 5%
Vitamin B5 0.354mg 0.536mg 4%
Fructose 2.43g 3%
Zinc 0.41mg 0.74mg 3%
Vitamin B6 0.046mg 0.087mg 3%
Cholesterol 10mg 0mg 3%
Choline 14.6mg 3%
Vitamin A 26µg 0µg 3%
Magnesium 15mg 23mg 2%
Phosphorus 91mg 98mg 1%
Vitamin E 0.06mg 0.22mg 1%
Monounsaturated fat 0.827g 0.599g 1%
Potassium 172mg 126mg 1%
Caffeine 3mg 0mg 1%
Fats 3.29g 3.33g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 10.7g 46.72g N/A
Sugar 6.68g 5.67g N/A
Vitamin K 0.3µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.074mg 0%
Threonine 0.143mg 0%
Isoleucine 0.165mg 0%
Leucine 0.268mg 0%
Lysine 0.142mg 0%
Methionine 0.074mg 0%
Phenylalanine 0.15mg 0%
Valine 0.193mg 0%
Histidine 0.077mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
1
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 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 WaterWater +123.3%
Contains more ProteinProtein +162.6%
Contains more CarbsCarbs +341.3%
Contains more OtherOther +147.5%
~equal in Fats ~3.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 +38.1%
Contains less Sat. FatSaturated fat -62.9%
Contains more Poly. FatPolyunsaturated fat +670.2%

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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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/nutrients
  2. 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.