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Wheat vs. French toast — In-Depth Nutrition Comparison

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A recap on differences between wheat and french toast

  • Wheat is higher than french toast in selenium, manganese, phosphorus, copper, vitamin B3, zinc, magnesium, vitamin B6, and iron.
  • Wheat covers your daily selenium needs 126% more than french toast.
  • Wheat contains 16 times more manganese than french toast. While wheat contains 3.012mg of manganese, french toast contains only 0.188mg.
  • The glycemic index of wheat is lower.

Food varieties used in this article are Wheat, durum and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Wheat vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +747.1%
Contains more PotassiumPotassium +221.6%
Contains more IronIron +110.8%
Contains more CopperCopper +853.4%
Contains more ZincZinc +520.9%
Contains more PhosphorusPhosphorus +334.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1502.1%
Contains more SeleniumSelenium +344.8%
Contains more CalciumCalcium +194.1%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B3Vitamin B3 +313.9%
Contains more Vitamin B5Vitamin B5 +70.3%
Contains more Vitamin B6Vitamin B6 +466.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +165.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~43µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat French toast DV% diff.
Selenium 89.4µg 20.1µg 126%
Manganese 3.012mg 0.188mg 123%
Phosphorus 508mg 117mg 56%
Copper 0.553mg 0.058mg 55%
Cholesterol 0mg 116mg 39%
Zinc 4.16mg 0.67mg 32%
Vitamin B3 6.738mg 1.628mg 32%
Magnesium 144mg 17mg 30%
Vitamin B6 0.419mg 0.074mg 27%
Iron 3.52mg 1.67mg 23%
Sodium 2mg 479mg 21%
Vitamin B1 0.419mg 0.204mg 18%
Vitamin B2 0.121mg 0.321mg 15%
Carbs 71.13g 25g 15%
Vitamin A 0µg 124µg 14%
Fats 2.47g 10.8g 13%
Vitamin B12 0µg 0.31µg 13%
Protein 13.68g 7.7g 12%
Polyunsaturated fat 0.978g 2.594g 11%
Saturated fat 0.454g 2.723g 10%
Monounsaturated fat 0.344g 4.524g 10%
Potassium 431mg 134mg 9%
Vitamin B5 0.935mg 0.549mg 8%
Calcium 34mg 100mg 7%
Calories 339kcal 229kcal 6%
Vitamin C 0mg 0.3mg 0%
Net carbs 71.13g 25g N/A
Folate 43µg 43µg 0%
Tryptophan 0.176mg 0.094mg 0%
Threonine 0.366mg 0.305mg 0%
Isoleucine 0.533mg 0.375mg 0%
Leucine 0.934mg 0.621mg 0%
Lysine 0.303mg 0.413mg 0%
Methionine 0.221mg 0.188mg 0%
Phenylalanine 0.681mg 0.389mg 0%
Valine 0.594mg 0.419mg 0%
Histidine 0.322mg 0.179mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g 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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +77.7%
Contains more CarbsCarbs +184.5%
Contains more FatsFats +337.2%
Contains more WaterWater +400%
~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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +1215.1%
Contains more Poly. FatPolyunsaturated fat +165.2%

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.