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Wheat vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between wheat and wheat Bread

  • Wheat has more selenium, manganese, phosphorus, copper, zinc, vitamin B6, and magnesium, while wheat Bread has more vitamin B2 and calcium.
  • Wheat 's daily need coverage for selenium is 102% higher.
  • Wheat Bread contains 3 times less zinc than wheat . Wheat contains 4.16mg of zinc, while wheat Bread contains 1.47mg.
  • The amount of sodium in wheat is lower.

The food types used in this comparison are Wheat, durum and Bread, wheat, toasted.

Infographic

Wheat  vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +144.1%
Contains more PotassiumPotassium +93.3%
Contains more CopperCopper +179.3%
Contains more ZincZinc +183%
Contains more PhosphorusPhosphorus +170.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +118.7%
Contains more SeleniumSelenium +167.7%
Contains more CalciumCalcium +385.3%
Contains more IronIron +16.2%

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% 105% 28% 126% 56% 97% 0% 0% 32% 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 B5Vitamin B5 +105%
Contains more Vitamin B6Vitamin B6 +173.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +215.7%
Contains more FolateFolate +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.439mg
~equal in Vitamin B3 ~6.25mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Wheat Bread DV% diff.
Selenium 89.4µg 33.4µg 102%
Manganese 3.012mg 1.377mg 71%
Phosphorus 508mg 188mg 46%
Copper 0.553mg 0.198mg 39%
Sodium 2mg 601mg 26%
Zinc 4.16mg 1.47mg 24%
Vitamin B6 0.419mg 0.153mg 20%
Vitamin B2 0.121mg 0.382mg 20%
Magnesium 144mg 59mg 20%
Fiber 4.7g 19%
Calcium 34mg 165mg 13%
Folate 43µg 86µg 11%
Vitamin B5 0.935mg 0.456mg 10%
Iron 3.52mg 4.09mg 7%
Potassium 431mg 223mg 6%
Polyunsaturated fat 0.978g 1.72g 5%
Vitamin K 5.7µg 5%
Carbs 71.13g 55.77g 5%
Choline 22.1mg 4%
Vitamin B3 6.738mg 6.25mg 3%
Fats 2.47g 4.27g 3%
Monounsaturated fat 0.344g 1.019g 2%
Vitamin B1 0.419mg 0.439mg 2%
Saturated fat 0.454g 0.989g 2%
Vitamin E 0.24mg 2%
Calories 339kcal 313kcal 1%
Protein 13.68g 12.96g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 71.13g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.176mg 0.092mg 0%
Threonine 0.366mg 0.299mg 0%
Isoleucine 0.533mg 0.258mg 0%
Leucine 0.934mg 0.461mg 0%
Lysine 0.303mg 0.215mg 0%
Methionine 0.221mg 0.105mg 0%
Phenylalanine 0.681mg 0.315mg 0%
Valine 0.594mg 0.31mg 0%
Histidine 0.322mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 CarbsCarbs +27.5%
Contains more FatsFats +72.9%
Contains more WaterWater +121.5%
Contains more OtherOther +55.6%
~equal in Protein ~12.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -54.1%
Contains more Mono. FatMonounsaturated fat +196.2%
Contains more Poly. FatPolyunsaturated fat +75.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.