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Wheat vs. Candy bar — In-Depth Nutrition Comparison

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Summary of differences between wheat and candy bar

  • Wheat has more selenium, manganese, iron, phosphorus, vitamin B1, and magnesium; however, candy bar is higher in vitamin B6, copper, and folate.
  • Candy bar covers your daily need for vitamin B6, 11737% more than wheat .
  • Wheat has 19 times more selenium than candy bar. While wheat has 89.4µg of selenium, candy bar has only 4.7µg.
  • Wheat has less saturated fat.

These are the specific foods used in this comparison Wheat, durum and Candies, peanut bar.

Infographic

Wheat  vs Candy bar 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 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more MagnesiumMagnesium +30.9%
Contains more IronIron +262.9%
Contains more PhosphorusPhosphorus +64.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +142.3%
Contains more SeleniumSelenium +1802.1%
Contains more CalciumCalcium +129.4%
Contains more CopperCopper +40%
~equal in Potassium ~407mg
~equal in Zinc ~3.94mg

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin B1Vitamin B1 +319%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B6Vitamin B6 +36415.5%
Contains more FolateFolate +74.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more CarbsCarbs +50.1%
Contains more WaterWater +583.8%
Contains more ProteinProtein +13.3%
Contains more FatsFats +1264.4%
~equal in Other ~1.8g

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +4760.8%
Contains more Poly. FatPolyunsaturated fat +989%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Candy bar DV% diff.
Vitamin B6 0.419mg 153mg 11737%
Selenium 89.4µg 4.7µg 154%
Manganese 3.012mg 1.243mg 77%
Polyunsaturated fat 0.978g 10.65g 64%
Fats 2.47g 33.7g 48%
Monounsaturated fat 0.344g 16.721g 41%
Iron 3.52mg 0.97mg 32%
Phosphorus 508mg 308mg 29%
Vitamin B1 0.419mg 0.1mg 27%
Vitamin E 4.1mg 27%
Copper 0.553mg 0.774mg 25%
Saturated fat 0.454g 4.678g 19%
Fiber 4.1g 16%
Calories 339kcal 522kcal 9%
Magnesium 144mg 110mg 8%
Carbs 71.13g 47.4g 8%
Folate 43µg 75µg 8%
Vitamin B3 6.738mg 7.922mg 7%
Sodium 2mg 156mg 7%
Choline 29.4mg 5%
Protein 13.68g 15.5g 4%
Calcium 34mg 78mg 4%
Vitamin B5 0.935mg 0.83mg 2%
Zinc 4.16mg 3.94mg 2%
Vitamin B2 0.121mg 0.14mg 1%
Potassium 431mg 407mg 1%
Net carbs 71.13g 43.3g N/A
Sugar 42.22g N/A
Tryptophan 0.176mg 0.149mg 0%
Threonine 0.366mg 0.52mg 0%
Isoleucine 0.533mg 0.534mg 0%
Leucine 0.934mg 0.986mg 0%
Lysine 0.303mg 0.545mg 0%
Methionine 0.221mg 0.185mg 0%
Phenylalanine 0.681mg 0.787mg 0%
Valine 0.594mg 0.638mg 0%
Histidine 0.322mg 0.385mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Candy bar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
2748%
Candy bar
Minerals Daily Need Coverage Score
168%
Wheat
88%
Candy bar

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 42.22g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 4.224g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $0.4)
Which food is richer in vitamins?
Candy bar
Candy bar is relatively richer in vitamins
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.