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Multigrain bread vs. Wheat — In-Depth Nutrition Comparison

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A recap on the differences between multigrain bread and wheat

  • Multigrain bread is higher than wheat in manganese, vitamin B6, fiber, folate, phosphorus, vitamin B3, vitamin B1, iron, and copper.
  • Multigrain bread covers your daily manganese needs 51% more than wheat.
  • Multigrain bread contains 52 times more sodium than wheat. While multigrain bread contains 414mg of sodium, wheat contains only 8mg.
  • The glycemic index of wheat is lower.

Food varieties used in this article are Bread, multi-grain, toasted (includes whole-grain) and Wheat, KAMUT khorasan, cooked.

Infographic

Multigrain bread vs Wheat 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 61% 33% 22% 102% 102% 50% 106% 54% 287% 195%
Wheat
Wheat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +77.1%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +54.5%
Contains more CopperCopper +48.3%
Contains more PhosphorusPhosphorus +68%
Contains more ManganeseManganese +113.7%
Contains more SeleniumSelenium +12.2%
Contains less SodiumSodium -98.1%
~equal in Zinc ~1.84mg

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 0.33% 0% 8% 0% 61% 33% 82% 22% 66% 0% 3.8% 53%
Wheat
Wheat
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +155.8%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +90.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +536.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Multigrain bread Wheat DV% diff.
Manganese 2.201mg 1.03mg 51%
Protein 14.52g 5.71g 18%
Sodium 414mg 8mg 18%
Vitamin B6 0.286mg 0.07mg 17%
Fiber 8.1g 4.3g 15%
Folate 70µg 11µg 15%
Phosphorus 247mg 147mg 14%
Vitamin B3 4.394mg 2.305mg 13%
Iron 2.72mg 1.76mg 12%
Vitamin B1 0.243mg 0.095mg 12%
Polyunsaturated fat 2.035g 0.243g 12%
Copper 0.307mg 0.207mg 11%
Calcium 111mg 9mg 10%
Magnesium 85mg 48mg 9%
Vitamin B2 0.142mg 0.03mg 9%
Calories 288kcal 132kcal 8%
Carbs 47.11g 27.6g 7%
Selenium 35.8µg 31.9µg 7%
Vitamin B5 0.365mg 7%
Fats 4.6g 0.83g 6%
Choline 28.8mg 5%
Saturated fat 0.948g 0.077g 4%
Potassium 250mg 164mg 3%
Fructose 2.67g 3%
Monounsaturated fat 0.826g 0.084g 2%
Vitamin E 0.4mg 0.24mg 1%
Vitamin K 1.5µg 1%
Vitamin C 0.1mg 0%
Net carbs 39.01g 23.3g N/A
Sugar 6.94g 3.07g N/A
Zinc 1.85mg 1.84mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.135mg 0.051mg 0%
Threonine 0.294mg 0.172mg 0%
Isoleucine 0.351mg 0.22mg 0%
Leucine 0.604mg 0.432mg 0%
Lysine 0.314mg 0.161mg 0%
Methionine 0.15mg 0.097mg 0%
Phenylalanine 0.421mg 0.3mg 0%
Valine 0.432mg 0.267mg 0%
Histidine 0.215mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 g
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +154.3%
Contains more FatsFats +454.2%
Contains more CarbsCarbs +70.7%
Contains more OtherOther +239.7%
Contains more WaterWater +107.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.826 g
Polyunsaturated fat: Poly. Fat 2.035 g
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +883.3%
Contains more Poly. FatPolyunsaturated fat +737.4%
Contains less Sat. FatSaturated fat -91.9%

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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. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.