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Pop tarts vs. Protein bread — In-Depth Nutrition Comparison

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How are pop tarts and protein bread different?

  • Pop tarts are higher in vitamin A and vitamin B6; however, protein bread is richer in copper, phosphorus, magnesium, calcium, folate, vitamin B5, and iron.
  • Daily need coverage for vitamin A for pop tarts is 32% higher.
  • Pop tarts contain 6 times more saturated fat than protein bread. While pop tarts contain 2.02g of saturated fat, protein bread contains only 0.332g.

Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry and Bread, protein (includes gluten) are the varieties used in this article.

Infographic

Pop tarts vs Protein bread infographic
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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 11% 7.2% 8.4% 131% 50% 35% 38% 52% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Contains more MagnesiumMagnesium +306.3%
Contains more CalciumCalcium +416.7%
Contains more PotassiumPotassium +238.9%
Contains more IronIron +18.6%
Contains more CopperCopper +178%
Contains more ZincZinc +43.3%
Contains more PhosphorusPhosphorus +110.2%
~equal in Sodium ~404mg

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 0% 96% 0% 0% 73% 76% 71% 0% 88% 0% 0% 60% 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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +435.2%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B3Vitamin B3 +12.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +45%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 13% 68% 13%
Protein: 4.6 g
Fats: 13.3 g
Carbs: 68.41 g
Water: 12.5 g
Other: 1.19 g
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Contains more FatsFats +504.5%
Contains more CarbsCarbs +56.2%
Contains more ProteinProtein +163%
Contains more WaterWater +220%
Contains more OtherOther +59.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 49% 36%
Saturated fat: Sat. Fat 2.02 g
Monounsaturated fat: Mono. Fat 6.5 g
Polyunsaturated fat: Poly. Fat 4.81 g
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
Contains more Mono. FatMonounsaturated fat +3451.9%
Contains more Poly. FatPolyunsaturated fat +376.7%
Contains less Sat. FatSaturated fat -83.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pop tarts Protein bread DV% diff.
Manganese 1.472mg 64%
Selenium 32.9µg 60%
Vitamin A 289µg 0µg 32%
Copper 0.15mg 0.417mg 30%
Polyunsaturated fat 4.81g 1.009g 25%
Vitamin B6 0.38mg 0.071mg 24%
Fats 13.3g 2.2g 17%
Monounsaturated fat 6.5g 0.183g 16%
Protein 4.6g 12.1g 15%
Phosphorus 88mg 185mg 14%
Magnesium 16mg 65mg 12%
Calcium 24mg 124mg 10%
Folate 80µg 116µg 9%
Calories 412kcal 245kcal 8%
Saturated fat 2.02g 0.332g 8%
Vitamin B5 0mg 0.42mg 8%
Iron 3.5mg 4.15mg 8%
Carbs 68.41g 43.8g 8%
Fiber 1.1g 3g 8%
Potassium 95mg 322mg 7%
Vitamin B1 0.29mg 0.36mg 6%
Zinc 1.27mg 1.82mg 5%
Vitamin B2 0.33mg 0.394mg 5%
Vitamin B3 3.8mg 4.289mg 3%
Choline 18.7mg 3%
Vitamin E 0.36mg 2%
Vitamin K 1.3µg 1%
Net carbs 67.31g 40.8g N/A
Sugar 30.9g 1.44g N/A
Sodium 398mg 404mg 0%
Tryptophan 0.148mg 0%
Threonine 0.366mg 0%
Isoleucine 0.471mg 0%
Leucine 0.858mg 0%
Lysine 0.372mg 0%
Methionine 0.199mg 0%
Phenylalanine 0.596mg 0%
Valine 0.518mg 0%
Histidine 0.271mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pop tarts Protein 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
36%
Pop tarts
32%
Protein bread
Minerals Daily Need Coverage Score
33%
Pop tarts
96%
Protein bread

Comparison summary

Which food is lower in Sugar?
Protein bread
Protein bread is lower in Sugar (difference - 29.46g)
Which food is lower in Saturated fat?
Protein bread
Protein bread is lower in Saturated fat (difference - 1.688g)
Which food is richer in minerals?
Protein bread
Protein bread is relatively richer in minerals
Which food is richer in vitamins?
Protein bread
Protein bread is relatively richer in vitamins
Which food contains less Sodium?
Pop tarts
Pop tarts contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pop tarts
Pop tarts is lower in glycemic index (difference - 1)
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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.