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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 for 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more ZincZinc +25.2%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +36%
Contains more IronIron +132.4%
Contains more PhosphorusPhosphorus +27.9%
Contains more ManganeseManganese +33.7%
~equal in Copper ~0.198mg
~equal in Selenium ~33.4µg

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
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B1Vitamin B1 +362.1%
Contains more Vitamin B2Vitamin B2 +1173.3%
Contains more Vitamin B3Vitamin B3 +171.1%
Contains more Vitamin B6Vitamin B6 +118.6%
Contains more FolateFolate +681.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Wheat Bread DV% diff.
Vitamin B1 0.095mg 0.439mg 29%
Iron 1.76mg 4.09mg 29%
Vitamin B2 0.03mg 0.382mg 27%
Sodium 8mg 601mg 26%
Vitamin B3 2.305mg 6.25mg 25%
Folate 11µg 86µg 19%
Calcium 9mg 165mg 16%
Protein 5.71g 12.96g 15%
Manganese 1.03mg 1.377mg 15%
Polyunsaturated fat 0.243g 1.72g 10%
Vitamin B5 0.456mg 9%
Calories 132kcal 313kcal 9%
Carbs 27.6g 55.77g 9%
Vitamin B6 0.07mg 0.153mg 6%
Phosphorus 147mg 188mg 6%
Vitamin K 5.7µg 5%
Fats 0.83g 4.27g 5%
Saturated fat 0.077g 0.989g 4%
Choline 22.1mg 4%
Zinc 1.84mg 1.47mg 3%
Selenium 31.9µg 33.4µg 3%
Magnesium 48mg 59mg 3%
Monounsaturated fat 0.084g 1.019g 2%
Potassium 164mg 223mg 2%
Fiber 4.3g 4.7g 2%
Copper 0.207mg 0.198mg 1%
Vitamin C 0.2mg 0%
Net carbs 23.3g 51.07g N/A
Sugar 3.07g 6.42g N/A
Vitamin E 0.24mg 0.24mg 0%
Trans fat 0.002g N/A
Tryptophan 0.051mg 0.092mg 0%
Threonine 0.172mg 0.299mg 0%
Isoleucine 0.22mg 0.258mg 0%
Leucine 0.432mg 0.461mg 0%
Lysine 0.161mg 0.215mg 0%
Methionine 0.097mg 0.105mg 0%
Phenylalanine 0.3mg 0.315mg 0%
Valine 0.267mg 0.31mg 0%
Histidine 0.147mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1113.1%
Contains more Poly. FatPolyunsaturated fat +607.8%

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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.