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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
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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" 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 Potassium +93.3%
Contains more Magnesium +144.1%
Contains more Copper +179.3%
Contains more Zinc +183%
Contains more Phosphorus +170.2%
Contains less Sodium -99.7%
Contains more Iron +16.2%
Contains more Calcium +385.3%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Bread
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +93.3%
Contains more Magnesium +144.1%
Contains more Copper +179.3%
Contains more Zinc +183%
Contains more Phosphorus +170.2%
Contains less Sodium -99.7%
Contains more Iron +16.2%
Contains more Calcium +385.3%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Bread
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
38
Bread
Mineral Summary Score
100
Wheat
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
78%
Bread
Carbohydrates
71%
Wheat
56%
Bread
Fats
11%
Wheat
20%
Bread

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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Wheat Bread Opinion
Calories 339 313 Wheat
Protein 13.68 12.96 Wheat
Fats 2.47 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 71.13 55.77 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 4.09 Bread
Calcium 34 165 Bread
Potassium 431 223 Wheat
Magnesium 144 59 Wheat
Sugar 6.42 Wheat
Fiber 4.7 Bread
Copper 0.553 0.198 Wheat
Zinc 4.16 1.47 Wheat
Starch
Phosphorus 508 188 Wheat
Sodium 2 601 Wheat
Vitamin A 0 0
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.419 0.439 Bread
Vitamin B2 0.121 0.382 Bread
Vitamin B3 6.738 6.25 Wheat
Vitamin B5 0.935 0.456 Wheat
Vitamin B6 0.419 0.153 Wheat
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 43 86 Bread
Trans Fat
Saturated Fat 0.454 0.989 Wheat
Monounsaturated Fat 0.344 1.019 Bread
Polyunsaturated fat 0.978 1.72 Bread
Tryptophan 0.176 0.092 Wheat
Threonine 0.366 0.299 Wheat
Isoleucine 0.533 0.258 Wheat
Leucine 0.934 0.461 Wheat
Lysine 0.303 0.215 Wheat
Methionine 0.221 0.105 Wheat
Phenylalanine 0.681 0.315 Wheat
Valine 0.594 0.31 Wheat
Histidine 0.322 0.15 Wheat
Fructose

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.