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  6. White bread vs. Fruit salad

White bread vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between white bread and fruit salad

  • White bread has more vitamin B1, iron, vitamin B3, folate, vitamin B2, manganese, calcium, and phosphorus; however, fruit salad has more vitamin A.
  • White bread's daily need coverage for vitamin B1 is 44% more.
  • White bread has 98 times more sodium than fruit salad. White bread has 490mg of sodium, while fruit salad has 5mg.
  • White bread has a higher glycemic index than fruit salad.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

White bread vs Fruit salad 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +1209.1%
Contains more IronIron +1344%
Contains more CopperCopper +102%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +255%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99%
~equal in Potassium ~116mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4745.5%
Contains more Vitamin B2Vitamin B2 +1635.7%
Contains more Vitamin B3Vitamin B3 +1242.7%
Contains more Vitamin B5Vitamin B5 +911.3%
Contains more Vitamin B6Vitamin B6 +222.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3600%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Fruit salad DV% diff.
Vitamin B1 0.533mg 0.011mg 44%
Iron 3.61mg 0.25mg 42%
Selenium 22µg 40%
Vitamin B3 4.78mg 0.356mg 28%
Folate 111µg 3µg 27%
Sodium 490mg 5mg 21%
Vitamin B2 0.243mg 0.014mg 18%
Manganese 0.536mg 0.151mg 17%
Protein 8.85g 0.51g 17%
Starch 37.17g 15%
Calcium 144mg 11mg 13%
Phosphorus 98mg 14mg 12%
Carbs 49.42g 13.05g 12%
Calories 266kcal 50kcal 11%
Polyunsaturated fat 1.602g 0.011g 11%
Vitamin B5 0.536mg 0.053mg 10%
Fiber 2.7g 1g 7%
Copper 0.101mg 0.05mg 6%
Fats 3.33g 0.03g 5%
Zinc 0.74mg 0.14mg 5%
Vitamin B6 0.087mg 0.027mg 5%
Magnesium 23mg 8mg 4%
Vitamin C 0mg 3.3mg 4%
Fructose 2.43g 3%
Vitamin A 0µg 30µg 3%
Choline 14.6mg 3%
Saturated fat 0.698g 0.004g 3%
Monounsaturated fat 0.599g 0.005g 1%
Vitamin E 0.22mg 1%
Net carbs 46.72g 12.05g N/A
Potassium 126mg 116mg 0%
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +1635.3%
Contains more FatsFats +11000%
Contains more CarbsCarbs +278.7%
Contains more OtherOther +661.5%
Contains more WaterWater +136.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +11880%
Contains more Poly. FatPolyunsaturated fat +14463.6%
Contains less Sat. FatSaturated fat -99.4%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.