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Pico de gallo vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between pico de gallo and white bread?

  • Pico de gallo is richer in vitamin A, while white bread is higher in iron and calcium.
  • White bread's daily need coverage for iron is 45% higher.
  • White bread has 313 times less vitamin A than pico de gallo. Pico de gallo has 313IU of vitamin A, while white bread has 1IU.

We used PACE, Pico De Gallo and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 more CalciumCalcium +∞%
Contains more IronIron +∞%
~equal in Sodium ~490mg

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +141.6%
Contains more OtherOther +32.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +426.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo White bread DV% diff.
Iron 0mg 3.61mg 45%
Vitamin B1 0.533mg 44%
Selenium 22µg 40%
Vitamin B3 4.78mg 30%
Folate 111µg 28%
Manganese 0.536mg 23%
Vitamin B2 0.243mg 19%
Protein 0g 8.85g 18%
Starch 37.17g 15%
Calcium 0mg 144mg 14%
Phosphorus 98mg 14%
Carbs 9.38g 49.42g 13%
Calories 31kcal 266kcal 12%
Fiber 2.7g 11%
Vitamin B5 0.536mg 11%
Polyunsaturated fat 1.602g 11%
Copper 0.101mg 11%
Zinc 0.74mg 7%
Vitamin B6 0.087mg 7%
Magnesium 23mg 5%
Fats 0g 3.33g 5%
Potassium 126mg 4%
Vitamin C 3.8mg 0mg 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Saturated fat 0g 0.698g 3%
Vitamin E 0.22mg 1%
Monounsaturated fat 0.599g 1%
Sodium 469mg 490mg 1%
Net carbs 9.38g 46.72g N/A
Sugar 6.25g 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Omega-3 - EPA 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
Pico de gallo 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
1%
Pico de gallo
33%
White bread
Minerals Daily Need Coverage Score
6%
Pico de gallo
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 Sugar?
White bread
White bread is lower in Sugar (difference - 0.58g)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Pico de gallo
Pico de gallo contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 73)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.