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  6. Table salt vs. Wheat Bread

Table salt vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between table salt and wheat Bread

  • Table salt has less selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, and fiber.
  • Table salt's daily need coverage for sodium is 1659% more.
  • Wheat Bread is lower in sodium.
  • Wheat Bread has a higher glycemic index than table salt.

The food varieties used in the comparison are Salt, table and Bread, wheat, toasted.

Infographic

Table salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 more MagnesiumMagnesium +5800%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +2687.5%
Contains more IronIron +1139.4%
Contains more CopperCopper +560%
Contains more ZincZinc +1370%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1277%
Contains more SeleniumSelenium +33300%

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% 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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +3502.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12015%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Wheat Bread DV% diff.
Sodium 38758mg 601mg 1659%
Selenium 0.1µg 33.4µg 61%
Manganese 0.1mg 1.377mg 56%
Iron 0.33mg 4.09mg 47%
Vitamin B3 0mg 6.25mg 39%
Vitamin B1 0mg 0.439mg 37%
Vitamin B2 0mg 0.382mg 29%
Phosphorus 0mg 188mg 27%
Protein 0g 12.96g 26%
Folate 0µg 86µg 22%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Copper 0.03mg 0.198mg 19%
Calories 0kcal 313kcal 16%
Calcium 24mg 165mg 14%
Magnesium 1mg 59mg 14%
Zinc 0.1mg 1.47mg 12%
Vitamin B6 0mg 0.153mg 12%
Polyunsaturated fat 0g 1.72g 11%
Vitamin B5 0mg 0.456mg 9%
Fats 0g 4.27g 7%
Potassium 8mg 223mg 6%
Vitamin K 0µg 5.7µg 5%
Choline 0mg 22.1mg 4%
Saturated fat 0g 0.989g 4%
Monounsaturated fat 0g 1.019g 3%
Vitamin E 0mg 0.24mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0mg 0.092mg 0%
Threonine 0mg 0.299mg 0%
Isoleucine 0mg 0.258mg 0%
Leucine 0mg 0.461mg 0%
Lysine 0mg 0.215mg 0%
Methionine 0mg 0.105mg 0%
Phenylalanine 0mg 0.315mg 0%
Valine 0mg 0.31mg 0%
Histidine 0mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Wheat 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
0%
Table salt
36%
Wheat Bread
Minerals Daily Need Coverage Score
510%
Table salt
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 38157mg)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 6.42g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.989g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 60)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.