Wheat vs. White bread — In-Depth Nutrition Comparison
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How are wheat and white bread different?
- Wheat has more manganese, selenium, and copper; however, white bread is richer in vitamin B1, folate, iron, vitamin B2, vitamin B3, and calcium.
- White bread covers your daily need for vitamin B1, 37% more than wheat.
- Wheat has 2 times more copper than white bread. Wheat has 0.207mg of copper, while white bread has 0.101mg.
- Wheat contains less sodium.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of wheat is 50.
Wheat, KAMUT khorasan, cooked and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +108.7% |
| Contains more PotassiumPotassium | +30.2% |
| Contains more CopperCopper | +105% |
| Contains more ZincZinc | +148.6% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +92.2% |
| Contains more SeleniumSelenium | +45% |
| Contains more CalciumCalcium | +1500% |
| Contains more IronIron | +105.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +461.1% |
| Contains more Vitamin B2Vitamin B2 | +710% |
| Contains more Vitamin B3Vitamin B3 | +107.4% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more FolateFolate | +909.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +79% |
| Contains more ProteinProtein | +55% |
| Contains more FatsFats | +301.2% |
| Contains more CarbsCarbs | +79.1% |
| Contains more OtherOther | +191.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -89% |
| Contains more Mono. FatMonounsaturated fat | +613.1% |
| Contains more Poly. FatPolyunsaturated fat | +559.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.095mg | 0.533mg | 37% |
| Folate | 11µg | 111µg | 25% |
| Iron | 1.76mg | 3.61mg | 23% |
| Sodium | 8mg | 490mg | 21% |
| Manganese | 1.03mg | 0.536mg | 21% |
| Selenium | 31.9µg | 22µg | 18% |
| Vitamin B2 | 0.03mg | 0.243mg | 16% |
| Vitamin B3 | 2.305mg | 4.78mg | 15% |
| Starch | 37.17g | 15% | |
| Calcium | 9mg | 144mg | 14% |
| Copper | 0.207mg | 0.101mg | 12% |
| Vitamin B5 | 0.536mg | 11% | |
| Zinc | 1.84mg | 0.74mg | 10% |
| Polyunsaturated fat | 0.243g | 1.602g | 9% |
| Calories | 132kcal | 266kcal | 7% |
| Carbs | 27.6g | 49.42g | 7% |
| Phosphorus | 147mg | 98mg | 7% |
| Fiber | 4.3g | 2.7g | 6% |
| Magnesium | 48mg | 23mg | 6% |
| Protein | 5.71g | 8.85g | 6% |
| Fats | 0.83g | 3.33g | 4% |
| Choline | 14.6mg | 3% | |
| Fructose | 2.43g | 3% | |
| Saturated fat | 0.077g | 0.698g | 3% |
| Monounsaturated fat | 0.084g | 0.599g | 1% |
| Vitamin B6 | 0.07mg | 0.087mg | 1% |
| Potassium | 164mg | 126mg | 1% |
| Net carbs | 23.3g | 46.72g | N/A |
| Sugar | 3.07g | 5.67g | N/A |
| Vitamin E | 0.24mg | 0.22mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.002g | 0.027g | N/A |
| Tryptophan | 0.051mg | 0% | |
| Threonine | 0.172mg | 0% | |
| Isoleucine | 0.22mg | 0% | |
| Leucine | 0.432mg | 0% | |
| Lysine | 0.161mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.3mg | 0% | |
| Valine | 0.267mg | 0% | |
| Histidine | 0.147mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
33%
Minerals Daily Need Coverage Score
61%
56%
Comparison summary
Which food is cheaper?
White bread is cheaper (difference - $0.4)
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 482mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.621g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)