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White bread vs. Jujube — In-Depth Nutrition Comparison

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A recap on differences between white bread and jujube

  • White bread is higher in vitamin B1, iron, vitamin B3, manganese, vitamin B2, calcium, phosphorus, and zinc, yet jujube is higher in vitamin C.
  • Jujube covers your daily vitamin C needs 77% more than white bread.
  • White bread contains 163 times more sodium than jujube. While white bread contains 490mg of sodium, jujube contains only 3mg.
  • The glycemic index of jujube is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Jujube, raw.

Infographic

White bread vs Jujube 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%
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +585.7%
Contains more IronIron +652.1%
Contains more CopperCopper +38.4%
Contains more ZincZinc +1380%
Contains more PhosphorusPhosphorus +326.1%
Contains more ManganeseManganese +538.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +98.4%
Contains less SodiumSodium -99.4%

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.
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%
Jujube
2
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2565%
Contains more Vitamin B2Vitamin B2 +507.5%
Contains more Vitamin B3Vitamin B3 +431.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.081mg
~equal in Vitamin B12 ~0µg

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
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +637.5%
Contains more FatsFats +1565%
Contains more CarbsCarbs +144.3%
Contains more OtherOther +288.2%
Contains more WaterWater +113.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White bread Jujube
Rich in minerals 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
Lower in price Equal

All nutrients comparison - raw data values

Nutrient White bread Jujube DV% diff.
Vitamin C 0mg 69mg 77%
Vitamin B1 0.533mg 0.02mg 43%
Selenium 22µg 40%
Iron 3.61mg 0.48mg 39%
Folate 111µg 28%
Vitamin B3 4.78mg 0.9mg 24%
Sodium 490mg 3mg 21%
Manganese 0.536mg 0.084mg 20%
Vitamin B2 0.243mg 0.04mg 16%
Protein 8.85g 1.2g 15%
Starch 37.17g 15%
Calcium 144mg 21mg 12%
Polyunsaturated fat 1.602g 11%
Fiber 2.7g 11%
Phosphorus 98mg 23mg 11%
Vitamin B5 0.536mg 11%
Carbs 49.42g 20.23g 10%
Calories 266kcal 79kcal 9%
Zinc 0.74mg 0.05mg 6%
Fats 3.33g 0.2g 5%
Potassium 126mg 250mg 4%
Copper 0.101mg 0.073mg 3%
Magnesium 23mg 10mg 3%
Fructose 2.43g 3%
Saturated fat 0.698g 3%
Choline 14.6mg 3%
Monounsaturated fat 0.599g 1%
Vitamin E 0.22mg 1%
Net carbs 46.72g 20.23g N/A
Sugar 5.67g N/A
Vitamin A 0µg 2µg 0%
Vitamin B6 0.087mg 0.081mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Jujube
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White bread
22%
Jujube
Minerals Daily Need Coverage Score
56%
White bread
10%
Jujube

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 487mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 46)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.