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

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A recap on the differences between pop tarts and white bread

  • Pop tarts are higher in vitamin B6, vitamin A, and vitamin B2, yet white bread is higher in vitamin B1, calcium, vitamin B5, folate, fiber, and vitamin B3.
  • Pop tarts cover your daily vitamin B6 needs 23% more than white bread.
  • Pop tarts contain 962 times more vitamin A than white bread. While pop tarts contain 962IU of vitamin A, white bread contains only 1IU.
  • The amount of saturated fat in white bread is lower.

Food varieties used in this article are Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Pop tarts vs White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more CopperCopper +48.5%
Contains more ZincZinc +71.6%
Contains less SodiumSodium -18.8%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +32.6%
Contains more PhosphorusPhosphorus +11.4%
~equal in Iron ~3.61mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B6Vitamin B6 +336.8%
Contains more Vitamin B1Vitamin B1 +83.8%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +38.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pop tarts White bread DV% diff.
Selenium 22µg 40%
Vitamin A 289µg 0µg 32%
Manganese 0.536mg 23%
Vitamin B6 0.38mg 0.087mg 23%
Polyunsaturated fat 4.81g 1.602g 21%
Vitamin B1 0.29mg 0.533mg 20%
Fats 13.3g 3.33g 15%
Monounsaturated fat 6.5g 0.599g 15%
Starch 37.17g 15%
Calcium 24mg 144mg 12%
Vitamin B5 0mg 0.536mg 11%
Protein 4.6g 8.85g 9%
Folate 80µg 111µg 8%
Vitamin B2 0.33mg 0.243mg 7%
Calories 412kcal 266kcal 7%
Fiber 1.1g 2.7g 6%
Vitamin B3 3.8mg 4.78mg 6%
Saturated fat 2.02g 0.698g 6%
Carbs 68.41g 49.42g 6%
Zinc 1.27mg 0.74mg 5%
Copper 0.15mg 0.101mg 5%
Sodium 398mg 490mg 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Magnesium 16mg 23mg 2%
Vitamin E 0.22mg 1%
Iron 3.5mg 3.61mg 1%
Potassium 95mg 126mg 1%
Phosphorus 88mg 98mg 1%
Net carbs 67.31g 46.72g N/A
Sugar 30.9g 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

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
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 FatsFats +299.4%
Contains more CarbsCarbs +38.4%
Contains more ProteinProtein +92.4%
Contains more WaterWater +191.4%
Contains more OtherOther +66.4%

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
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 more Mono. FatMonounsaturated fat +985.1%
Contains more Poly. FatPolyunsaturated fat +200.2%
Contains less Sat. FatSaturated fat -65.4%

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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. 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.