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  6. Vegetable vs. White bread

Vegetable vs. White bread — In-Depth Nutrition Comparison

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Summary of differences between vegetable and white bread

  • Vegetable has more vitamin A and vitamin K; however, white bread is higher in selenium, vitamin B1, iron, vitamin B3, folate, calcium, and vitamin B2.
  • Vegetable covers your daily need for vitamin A, 86% more than white bread.
  • Vegetable has 118 times more vitamin K than white bread. While vegetable has 23.5µg of vitamin K, white bread has only 0.2µg.
  • Vegetable has less sodium.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Vegetable 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 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +34.1%
Contains less SodiumSodium -92.9%
Contains more CalciumCalcium +476%
Contains more IronIron +340.2%
Contains more CopperCopper +21.7%
Contains more ZincZinc +51%
Contains more PhosphorusPhosphorus +92.2%
Contains more ManganeseManganese +41.4%
Contains more SeleniumSelenium +7233.3%
~equal in Magnesium ~23mg

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin KVitamin K +11650%
Contains more CholineCholine +65.1%
Contains more Vitamin B1Vitamin B1 +650.7%
Contains more Vitamin B2Vitamin B2 +102.5%
Contains more Vitamin B3Vitamin B3 +461.7%
Contains more Vitamin B5Vitamin B5 +255%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +484.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable White bread DV% diff.
Selenium 0.3µg 22µg 39%
Vitamin B1 0.071mg 0.533mg 39%
Iron 0.82mg 3.61mg 35%
Vitamin B3 0.851mg 4.78mg 25%
Vitamin A 214µg 0µg 24%
Folate 19µg 111µg 23%
Sodium 35mg 490mg 20%
Vitamin K 23.5µg 0.2µg 19%
Starch 37.17g 15%
Carbs 13.09g 49.42g 12%
Protein 2.86g 8.85g 12%
Calcium 25mg 144mg 12%
Polyunsaturated fat 0.072g 1.602g 10%
Calories 65kcal 266kcal 10%
Vitamin B2 0.12mg 0.243mg 9%
Vitamin B5 0.151mg 0.536mg 8%
Fiber 4.4g 2.7g 7%
Manganese 0.379mg 0.536mg 7%
Phosphorus 51mg 98mg 7%
Fats 0.15g 3.33g 5%
Vitamin C 3.2mg 0mg 4%
Saturated fat 0.031g 0.698g 3%
Fructose 2.43g 3%
Choline 24.1mg 14.6mg 2%
Zinc 0.49mg 0.74mg 2%
Copper 0.083mg 0.101mg 2%
Vitamin B6 0.074mg 0.087mg 1%
Potassium 169mg 126mg 1%
Monounsaturated fat 0.01g 0.599g 1%
Vitamin E 0.38mg 0.22mg 1%
Net carbs 8.69g 46.72g N/A
Magnesium 22mg 23mg 0%
Sugar 3.12g 5.67g N/A
Trans fat 0g 0.027g N/A
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%
Omega-3 - EPA 0g 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 WaterWater +128.5%
Contains more ProteinProtein +209.4%
Contains more FatsFats +2120%
Contains more CarbsCarbs +277.5%
Contains more OtherOther +195.5%

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
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 less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +5890%
Contains more Poly. FatPolyunsaturated fat +2125%

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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. 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.