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  6. Protein bread vs. Zwieback

Protein bread vs. Zwieback — In-Depth Nutrition Comparison

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Significant differences between protein bread and zwieback

  • Protein bread has more iron, copper, phosphorus, vitamin B3, vitamin B1, magnesium, vitamin B2, and zinc; however, zwieback is richer in vitamin E.
  • Protein bread covers your daily iron needs 44% more than zwieback.
  • Zwieback has 5 times less magnesium than protein bread. Protein bread has 65mg of magnesium, while zwieback has 14mg.
  • Protein bread contains less saturated fat.

Specific food types used in this comparison are Bread, protein (includes gluten) and Zwieback.

Infographic

Protein bread 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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
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 +364.3%
Contains more CalciumCalcium +520%
Contains more IronIron +591.7%
Contains more CopperCopper +187.6%
Contains more ZincZinc +237%
Contains more PhosphorusPhosphorus +236.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +14.6%
Contains less SodiumSodium -43.8%
~equal in Potassium ~305mg

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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87%
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 +73.1%
Contains more Vitamin B2Vitamin B2 +64.9%
Contains more Vitamin B3Vitamin B3 +225.2%
Contains more Vitamin KVitamin K +44.4%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +577.8%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B6Vitamin B6 +15.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Protein bread Zwieback DV% diff.
Manganese 1.472mg 64%
Iron 4.15mg 0.6mg 44%
Copper 0.417mg 0.145mg 30%
Phosphorus 185mg 55mg 19%
Vitamin B3 4.289mg 1.319mg 19%
Vitamin E 0.36mg 2.44mg 14%
Vitamin B1 0.36mg 0.208mg 13%
Fats 2.2g 9.7g 12%
Magnesium 65mg 14mg 12%
Zinc 1.82mg 0.54mg 12%
Vitamin B2 0.394mg 0.239mg 12%
Carbs 43.8g 74.2g 10%
Calcium 124mg 20mg 10%
Saturated fat 0.332g 2.525g 10%
Monounsaturated fat 0.183g 4.244g 10%
Calories 245kcal 426kcal 9%
Sodium 404mg 227mg 8%
Selenium 32.9µg 28.7µg 8%
Folate 116µg 87µg 7%
Polyunsaturated fat 1.009g 2.073g 7%
Vitamin C 0mg 5.3mg 6%
Protein 12.1g 10.1g 4%
Cholesterol 0mg 8mg 3%
Fiber 3g 2.5g 2%
Vitamin A 0µg 16µg 2%
Vitamin B5 0.42mg 0.537mg 2%
Potassium 322mg 305mg 1%
Vitamin B6 0.071mg 0.082mg 1%
Choline 18.7mg 10.7mg 1%
Net carbs 40.8g 71.7g N/A
Sugar 1.44g 12.5g N/A
Vitamin K 1.3µg 0.9µg 0%
Trans fat 0.012g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 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 ProteinProtein +19.8%
Contains more WaterWater +788.9%
Contains more OtherOther +26.7%
Contains more FatsFats +340.9%
Contains more CarbsCarbs +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 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 -86.9%
Contains more Mono. FatMonounsaturated fat +2219.1%
Contains more Poly. FatPolyunsaturated fat +105.5%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.