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Wheat vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between Wheat and Wheat Bread

  • Wheat Bread is richer than Wheat in Iron, Vitamin B1, Vitamin B2, Vitamin B3, Folate, Calcium, Manganese, Vitamin B6, and Phosphorus.
  • Daily need coverage for Iron from Wheat Bread is 29% higher.
  • Wheat contains less Sodium.

Food types used in this article are Wheat, KAMUT khorasan, cooked and Bread, wheat, toasted.

Infographic

Wheat vs Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
3
:
7
Wheat Bread
Wheat Bread
Contains less Sodium -98.7%
Contains more Zinc +25.2%
Contains more Calcium +1733.3%
Contains more Iron +132.4%
Contains more Magnesium +22.9%
Contains more Phosphorus +27.9%
Contains more Potassium +36%
Contains more Manganese +33.7%
Equal in Copper - 0.198
Equal in Selenium - 33.4
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains less Sodium -98.7%
Contains more Zinc +25.2%
Contains more Calcium +1733.3%
Contains more Iron +132.4%
Contains more Magnesium +22.9%
Contains more Phosphorus +27.9%
Contains more Potassium +36%
Contains more Manganese +33.7%
Equal in Copper - 0.198
Equal in Selenium - 33.4

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.
Wheat
Wheat
1
:
9
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +362.1%
Contains more Vitamin B2 +1173.3%
Contains more Vitamin B3 +171.1%
Contains more Vitamin B6 +118.6%
Contains more Folate +681.8%
Equal in Vitamin E - 0.24
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Wheat 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 A +∞%
Contains more Vitamin B1 +362.1%
Contains more Vitamin B2 +1173.3%
Contains more Vitamin B3 +171.1%
Contains more Vitamin B6 +118.6%
Contains more Folate +681.8%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +169%
Contains more Protein +127%
Contains more Fats +414.5%
Contains more Carbs +102.1%
Contains more Other +307.4%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Wheat 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 Water +169%
Contains more Protein +127%
Contains more Fats +414.5%
Contains more Carbs +102.1%
Contains more Other +307.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +1113.1%
Contains more Polyunsaturated fat +607.8%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +1113.1%
Contains more Polyunsaturated fat +607.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Wheat Bread Opinion
Net carbs 23.3g 51.07g Wheat Bread
Protein 5.71g 12.96g Wheat Bread
Fats 0.83g 4.27g Wheat Bread
Carbs 27.6g 55.77g Wheat Bread
Calories 132kcal 313kcal Wheat Bread
Sugar 3.07g 6.42g Wheat
Fiber 4.3g 4.7g Wheat Bread
Calcium 9mg 165mg Wheat Bread
Iron 1.76mg 4.09mg Wheat Bread
Magnesium 48mg 59mg Wheat Bread
Phosphorus 147mg 188mg Wheat Bread
Potassium 164mg 223mg Wheat Bread
Sodium 8mg 601mg Wheat
Zinc 1.84mg 1.47mg Wheat
Copper 0.207mg 0.198mg Wheat
Manganese 1.03mg 1.377mg Wheat Bread
Selenium 31.9µg 33.4µg Wheat Bread
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 0.24mg
Vitamin C 0.2mg Wheat Bread
Vitamin B1 0.095mg 0.439mg Wheat Bread
Vitamin B2 0.03mg 0.382mg Wheat Bread
Vitamin B3 2.305mg 6.25mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.07mg 0.153mg Wheat Bread
Folate 11µg 86µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.051mg 0.092mg Wheat Bread
Threonine 0.172mg 0.299mg Wheat Bread
Isoleucine 0.22mg 0.258mg Wheat Bread
Leucine 0.432mg 0.461mg Wheat Bread
Lysine 0.161mg 0.215mg Wheat Bread
Methionine 0.097mg 0.105mg Wheat Bread
Phenylalanine 0.3mg 0.315mg Wheat Bread
Valine 0.267mg 0.31mg Wheat Bread
Histidine 0.147mg 0.15mg Wheat Bread
Trans Fat 0.002g Wheat Bread
Saturated Fat 0.077g 0.989g Wheat
Monounsaturated Fat 0.084g 1.019g Wheat Bread
Polyunsaturated fat 0.243g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

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

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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
9%
Wheat
38%
Wheat Bread
Minerals Daily Need Coverage Score
61%
Wheat
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.35g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 593mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.912g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 10)
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/169744/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.