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Minestrone vs. White bread — In-Depth Nutrition Comparison

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How are minestrone and white bread different?

  • Minestrone is higher in vitamin A; however, white bread is richer in vitamin B1, iron, vitamin B3, folate, vitamin B2, manganese, calcium, and phosphorus.
  • Daily need coverage for vitamin B1 for white bread is 43% higher.
  • Minestrone contains 970 times more vitamin A than white bread. While minestrone contains 970IU of vitamin A, white bread contains only 1IU.
  • Minestrone has less sodium.
  • Minestrone has a lower glycemic index (47) than white bread (73).

Soup, minestrone, canned, prepared with equal volume water and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Minestrone 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 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 less SodiumSodium -48.2%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +928.6%
Contains more IronIron +850%
Contains more CopperCopper +98%
Contains more ZincZinc +138.7%
Contains more PhosphorusPhosphorus +326.1%
Contains more ManganeseManganese +252.6%
~equal in Potassium ~126mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 B1Vitamin B1 +2322.7%
Contains more Vitamin B2Vitamin B2 +1250%
Contains more Vitamin B3Vitamin B3 +1122.5%
Contains more Vitamin B5Vitamin B5 +282.9%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more FolateFolate +640%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +150.8%
Contains more ProteinProtein +400%
Contains more FatsFats +220.2%
Contains more CarbsCarbs +960.5%
Contains more OtherOther +65%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +106.6%
Contains more Poly. FatPolyunsaturated fat +248.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone White bread DV% diff.
Vitamin B1 0.022mg 0.533mg 43%
Selenium 22µg 40%
Iron 0.38mg 3.61mg 40%
Vitamin B3 0.391mg 4.78mg 27%
Folate 15µg 111µg 24%
Vitamin B2 0.018mg 0.243mg 17%
Manganese 0.152mg 0.536mg 17%
Starch 37.17g 15%
Carbs 4.66g 49.42g 15%
Protein 1.77g 8.85g 14%
Calcium 14mg 144mg 13%
Calories 34kcal 266kcal 12%
Phosphorus 23mg 98mg 11%
Sodium 254mg 490mg 10%
Fiber 0.4g 2.7g 9%
Vitamin B5 0.14mg 0.536mg 8%
Polyunsaturated fat 0.46g 1.602g 8%
Copper 0.051mg 0.101mg 6%
Magnesium 3mg 23mg 5%
Vitamin A 49µg 0µg 5%
Zinc 0.31mg 0.74mg 4%
Vitamin B6 0.041mg 0.087mg 4%
Fats 1.04g 3.33g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Saturated fat 0.23g 0.698g 2%
Vitamin E 0.22mg 1%
Monounsaturated fat 0.29g 0.599g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 4.26g 46.72g N/A
Cholesterol 1mg 0mg 0%
Potassium 130mg 126mg 0%
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 0%
Omega-3 - EPA 0g 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
Minestrone 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
5%
Minestrone
33%
White bread
Minerals Daily Need Coverage Score
12%
Minestrone
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 1mg)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 236mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 0.468g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 26)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.