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  6. Navajo frybread vs. Zwieback

Navajo frybread vs. Zwieback — In-Depth Nutrition Comparison

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How are navajo frybread and zwieback different?

  • Navajo frybread is higher in iron, vitamin B3, vitamin B1, phosphorus, and folate; however, zwieback is richer in selenium, vitamin E, vitamin B5, and potassium.
  • Daily need coverage for iron for navajo frybread is 43% higher.
  • Navajo frybread contains 3 times more vitamin B3 than zwieback. While navajo frybread contains 4.603mg of vitamin B3, zwieback contains only 1.319mg.
  • Zwieback has less saturated fat.

Frybread, made with lard (Navajo) and Zwieback are the varieties used in this article.

Infographic

Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
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 +28.6%
Contains more CalciumCalcium +185%
Contains more IronIron +573.3%
Contains more PhosphorusPhosphorus +123.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +296.1%
Contains more CopperCopper +59.3%
Contains more ZincZinc +54.3%
Contains less SodiumSodium -31%
Contains more SeleniumSelenium +54.3%

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% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92%
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 B1Vitamin B1 +106.7%
Contains more Vitamin B3Vitamin B3 +249%
Contains more FolateFolate +40.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +10.1%
Contains more Vitamin B5Vitamin B5 +227.4%
Contains more Vitamin B6Vitamin B6 +115.8%
Contains more Vitamin KVitamin K +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navajo frybread Zwieback DV% diff.
Iron 4.04mg 0.6mg 43%
Vitamin B3 4.603mg 1.319mg 21%
Vitamin B1 0.43mg 0.208mg 19%
Starch 42.85g 18%
Selenium 18.6µg 28.7µg 18%
Vitamin E 0mg 2.44mg 16%
Manganese 0.297mg 13%
Fiber 2.5g 10%
Phosphorus 123mg 55mg 10%
Saturated fat 4.621g 2.525g 10%
Carbs 48.26g 74.2g 9%
Folate 122µg 87µg 9%
Protein 6.69g 10.1g 7%
Potassium 77mg 305mg 7%
Vitamin B5 0.164mg 0.537mg 7%
Polyunsaturated fat 1.055g 2.073g 7%
Vitamin C 5.3mg 6%
Copper 0.091mg 0.145mg 6%
Calories 330kcal 426kcal 5%
Fats 12.22g 9.7g 4%
Calcium 57mg 20mg 4%
Sodium 329mg 227mg 4%
Vitamin B6 0.038mg 0.082mg 3%
Zinc 0.35mg 0.54mg 2%
Vitamin A 16µg 2%
Vitamin B2 0.217mg 0.239mg 2%
Choline 10.7mg 2%
Magnesium 18mg 14mg 1%
Net carbs 48.26g 71.7g N/A
Cholesterol 7mg 8mg 0%
Sugar 2.03g 12.5g N/A
Vitamin K 0.8µg 0.9µg 0%
Trans fat 0.012g N/A
Monounsaturated fat 4.411g 4.244g 0%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 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 FatsFats +26%
Contains more WaterWater +601.6%
Contains more ProteinProtein +51%
Contains more CarbsCarbs +53.8%
Contains more OtherOther +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 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 -45.4%
Contains more Poly. FatPolyunsaturated fat +96.5%
~equal in Monounsaturated fat ~4.244g

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.