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Arepa vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between arepa and wheat Bread

  • The amount of manganese, selenium, iron, vitamin B3, vitamin B1, vitamin B2, copper, and phosphorus in wheat Bread is higher than in arepa.
  • Wheat Bread covers your daily manganese needs 55% more than arepa.
  • Wheat Bread has 3 times less saturated fat than arepa. Arepa has 2.902g of saturated fat, while wheat Bread has 0.989g.

Specific food types used in this comparison are Restaurant, Latino, arepa (unleavened cornmeal bread) and Bread, wheat, toasted.

Infographic

Arepa vs Wheat 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.
Arepa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -55.1%
Contains more MagnesiumMagnesium +118.5%
Contains more CalciumCalcium +85.4%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +293.3%
Contains more CopperCopper +560%
Contains more ZincZinc +83.8%
Contains more PhosphorusPhosphorus +60.7%
Contains more ManganeseManganese +1087.1%
Contains more SeleniumSelenium +447.5%

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.
Arepa
2
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% 20% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin B1Vitamin B1 +527.1%
Contains more Vitamin B2Vitamin B2 +809.5%
Contains more Vitamin B3Vitamin B3 +603.8%
Contains more Vitamin B5Vitamin B5 +125.7%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin KVitamin K +62.9%
Contains more CholineCholine +402.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arepa Wheat Bread DV% diff.
Manganese 0.116mg 1.377mg 55%
Selenium 6.1µg 33.4µg 50%
Iron 1.04mg 4.09mg 38%
Vitamin B3 0.888mg 6.25mg 34%
Vitamin B1 0.07mg 0.439mg 31%
Vitamin B2 0.042mg 0.382mg 26%
Folate 86µg 22%
Copper 0.03mg 0.198mg 19%
Protein 5.48g 12.96g 15%
Sodium 270mg 601mg 14%
Phosphorus 117mg 188mg 10%
Saturated fat 2.902g 0.989g 9%
Fiber 2.6g 4.7g 8%
Calcium 89mg 165mg 8%
Magnesium 27mg 59mg 8%
Vitamin A 61µg 0µg 7%
Zinc 0.8mg 1.47mg 6%
Carbs 37.14g 55.77g 6%
Polyunsaturated fat 0.989g 1.72g 5%
Calories 219kcal 313kcal 5%
Vitamin B5 0.202mg 0.456mg 5%
Potassium 88mg 223mg 4%
Vitamin B6 0.107mg 0.153mg 4%
Choline 4.4mg 22.1mg 3%
Cholesterol 5mg 0mg 2%
Vitamin K 3.5µg 5.7µg 2%
Fats 5.38g 4.27g 2%
Monounsaturated fat 1.514g 1.019g 1%
Vitamin C 0.2mg 0%
Net carbs 34.54g 51.07g N/A
Sugar 0.87g 6.42g N/A
Vitamin E 0.29mg 0.24mg 0%
Trans fat 0.157g N/A
Tryptophan 0.048mg 0.092mg 0%
Threonine 0.193mg 0.299mg 0%
Isoleucine 0.207mg 0.258mg 0%
Leucine 0.671mg 0.461mg 0%
Lysine 0.228mg 0.215mg 0%
Methionine 0.131mg 0.105mg 0%
Phenylalanine 0.276mg 0.315mg 0%
Valine 0.276mg 0.31mg 0%
Histidine 0.166mg 0.15mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.065g 0.161g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 0.825g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
2
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +26%
Contains more WaterWater +109.7%
Contains more ProteinProtein +136.5%
Contains more CarbsCarbs +50.2%
Contains more OtherOther +130.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
1
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +48.6%
Contains less Sat. FatSaturated fat -65.9%
Contains more Poly. FatPolyunsaturated fat +73.9%

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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. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.