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Wheat vs Bread - In-Depth Nutrition Comparison

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Differences between Wheat and Bread

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Vitamin B6, and Magnesium, while Bread has more Vitamin B2, and Calcium.
  • Wheat 's daily need coverage for Selenium is 102% higher.
  • Bread contains 3 times less Zinc than Wheat . Wheat contains 4.16mg of Zinc, while 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
6
:
2
Bread
Bread
Contains more Magnesium +144.1%
Contains more Phosphorus +170.2%
Contains more Potassium +93.3%
Contains less Sodium -99.7%
Contains more Zinc +183%
Contains more Copper +179.3%
Contains more Calcium +385.3%
Contains more Iron +16.2%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Magnesium +144.1%
Contains more Phosphorus +170.2%
Contains more Potassium +93.3%
Contains less Sodium -99.7%
Contains more Zinc +183%
Contains more Copper +179.3%
Contains more Calcium +385.3%
Contains more Iron +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
3
:
6
Bread
Bread
Contains more Vitamin B5 +105%
Contains more Vitamin B6 +173.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +215.7%
Contains more Folate +100%
Equal in Vitamin B1 - 0.439
Equal in Vitamin B3 - 6.25
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin B5 +105%
Contains more Vitamin B6 +173.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +215.7%
Contains more Folate +100%
Equal in Vitamin B1 - 0.439
Equal in Vitamin B3 - 6.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Bread
Bread
Contains more Carbs +27.5%
Contains more Fats +72.9%
Contains more Water +121.5%
Contains more Other +55.6%
Equal in Protein - 12.96
Wheat
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
Bread
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 Carbs +27.5%
Contains more Fats +72.9%
Contains more Water +121.5%
Contains more Other +55.6%
Equal in Protein - 12.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Bread
Bread
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +196.2%
Contains more Polyunsaturated fat +75.9%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -54.1%
Contains more Monounsaturated Fat +196.2%
Contains more Polyunsaturated fat +75.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Opinion
Net carbs 71.13g 51.07g Wheat
Protein 13.68g 12.96g Wheat
Fats 2.47g 4.27g Bread
Carbs 71.13g 55.77g Wheat
Calories 339kcal 313kcal Wheat
Sugar 6.42g Wheat
Fiber 4.7g Bread
Calcium 34mg 165mg Bread
Iron 3.52mg 4.09mg Bread
Magnesium 144mg 59mg Wheat
Phosphorus 508mg 188mg Wheat
Potassium 431mg 223mg Wheat
Sodium 2mg 601mg Wheat
Zinc 4.16mg 1.47mg Wheat
Copper 0.553mg 0.198mg Wheat
Vitamin E 0.24mg Bread
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.419mg 0.439mg Bread
Vitamin B2 0.121mg 0.382mg Bread
Vitamin B3 6.738mg 6.25mg Wheat
Vitamin B5 0.935mg 0.456mg Wheat
Vitamin B6 0.419mg 0.153mg Wheat
Folate 43µg 86µg Bread
Vitamin K 5.7µg Bread
Tryptophan 0.176mg 0.092mg Wheat
Threonine 0.366mg 0.299mg Wheat
Isoleucine 0.533mg 0.258mg Wheat
Leucine 0.934mg 0.461mg Wheat
Lysine 0.303mg 0.215mg Wheat
Methionine 0.221mg 0.105mg Wheat
Phenylalanine 0.681mg 0.315mg Wheat
Valine 0.594mg 0.31mg Wheat
Histidine 0.322mg 0.15mg Wheat
Saturated Fat 0.454g 0.989g Wheat
Monounsaturated Fat 0.344g 1.019g Bread
Polyunsaturated fat 0.978g 1.72g Bread
Omega-3 - ALA 0.161g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
38%
Bread
Minerals Daily Need Coverage Score
100%
Wheat
66%
Bread

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.535g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 10)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. 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.