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Vegetable vs. Wheat Bread — In-Depth Nutrition Comparison

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How are vegetable and wheat Bread different?

  • Vegetable is higher in vitamin A; however, wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate.
  • Daily need coverage for vitamin A for vegetable is 86% higher.
  • Vegetable has less sodium.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Bread, wheat, toasted are the varieties used in this article.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 -94.2%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +32%
Contains more IronIron +398.8%
Contains more CopperCopper +138.6%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +268.6%
Contains more ManganeseManganese +263.3%
Contains more SeleniumSelenium +11033.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +1500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin KVitamin K +312.3%
Contains more Vitamin B1Vitamin B1 +518.3%
Contains more Vitamin B2Vitamin B2 +218.3%
Contains more Vitamin B3Vitamin B3 +634.4%
Contains more Vitamin B5Vitamin B5 +202%
Contains more Vitamin B6Vitamin B6 +106.8%
Contains more FolateFolate +352.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.1mg

All nutrients comparison - raw data values

Nutrient Vegetable Wheat Bread DV% diff.
Selenium 0.3µg 33.4µg 60%
Manganese 0.379mg 1.377mg 43%
Iron 0.82mg 4.09mg 41%
Vitamin B3 0.851mg 6.25mg 34%
Vitamin B1 0.071mg 0.439mg 31%
Sodium 35mg 601mg 25%
Vitamin A 214µg 0µg 24%
Vitamin B2 0.12mg 0.382mg 20%
Protein 2.86g 12.96g 20%
Phosphorus 51mg 188mg 20%
Folate 19µg 86µg 17%
Vitamin K 23.5µg 5.7µg 15%
Carbs 13.09g 55.77g 14%
Calcium 25mg 165mg 14%
Copper 0.083mg 0.198mg 13%
Calories 65kcal 313kcal 12%
Polyunsaturated fat 0.072g 1.72g 11%
Zinc 0.49mg 1.47mg 9%
Magnesium 22mg 59mg 9%
Vitamin B5 0.151mg 0.456mg 6%
Fats 0.15g 4.27g 6%
Vitamin B6 0.074mg 0.153mg 6%
Saturated fat 0.031g 0.989g 4%
Monounsaturated fat 0.01g 1.019g 3%
Vitamin C 3.2mg 0.2mg 3%
Potassium 169mg 223mg 2%
Vitamin E 0.38mg 0.24mg 1%
Fiber 4.4g 4.7g 1%
Net carbs 8.69g 51.07g N/A
Sugar 3.12g 6.42g N/A
Choline 24.1mg 22.1mg 0%
Tryptophan 0.029mg 0.092mg 0%
Threonine 0.115mg 0.299mg 0%
Isoleucine 0.139mg 0.258mg 0%
Leucine 0.19mg 0.461mg 0%
Lysine 0.17mg 0.215mg 0%
Methionine 0.034mg 0.105mg 0%
Phenylalanine 0.12mg 0.315mg 0%
Valine 0.149mg 0.31mg 0%
Histidine 0.073mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 WaterWater +243.5%
Contains more ProteinProtein +353.1%
Contains more FatsFats +2746.7%
Contains more CarbsCarbs +326.1%
Contains more OtherOther +313.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +10090%
Contains more Poly. FatPolyunsaturated fat +2288.9%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.