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White bread vs. Orange — In-Depth Nutrition Comparison

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How are white bread and oranges different?

  • White bread is higher in iron, selenium, vitamin B1, vitamin B3, manganese, folate, vitamin B2, and phosphorus; however, oranges are richer in vitamin C.
  • Daily need coverage for vitamin C for oranges is 59% higher.
  • Oranges have a lower glycemic index (45) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

White bread vs Orange infographic
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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.
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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +260%
Contains more IronIron +3510%
Contains more CopperCopper +124.4%
Contains more ZincZinc +957.1%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +2044%
Contains more SeleniumSelenium +4300%
Contains more PotassiumPotassium +43.7%
Contains less SodiumSodium -100%

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +512.6%
Contains more Vitamin B2Vitamin B2 +507.5%
Contains more Vitamin B3Vitamin B3 +1595%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +270%
Contains more CholineCholine +73.8%
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 Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Iron 3.61mg 0.1mg 44%
Selenium 22µg 0.5µg 39%
Vitamin B1 0.533mg 0.087mg 37%
Vitamin B3 4.78mg 0.282mg 28%
Manganese 0.536mg 0.025mg 22%
Sodium 490mg 0mg 21%
Folate 111µg 30µg 20%
Protein 8.85g 0.94g 16%
Vitamin B2 0.243mg 0.04mg 16%
Starch 37.17g 15%
Carbs 49.42g 11.75g 13%
Phosphorus 98mg 14mg 12%
Polyunsaturated fat 1.602g 0.025g 11%
Calories 266kcal 47kcal 11%
Calcium 144mg 40mg 10%
Zinc 0.74mg 0.07mg 6%
Copper 0.101mg 0.045mg 6%
Vitamin B5 0.536mg 0.25mg 6%
Fats 3.33g 0.12g 5%
Fructose 2.43g 3%
Magnesium 23mg 10mg 3%
Saturated fat 0.698g 0.015g 3%
Potassium 126mg 181mg 2%
Vitamin B6 0.087mg 0.06mg 2%
Vitamin A 0µg 11µg 1%
Choline 14.6mg 8.4mg 1%
Fiber 2.7g 2.4g 1%
Monounsaturated fat 0.599g 0.023g 1%
Net carbs 46.72g 9.35g N/A
Sugar 5.67g 9.35g N/A
Vitamin E 0.22mg 0.18mg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%
Omega-3 - EPA 0.001g 0g 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +841.5%
Contains more FatsFats +2675%
Contains more CarbsCarbs +320.6%
Contains more OtherOther +350%
Contains more WaterWater +138.2%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +2504.3%
Contains more Poly. FatPolyunsaturated fat +6308%
Contains less Sat. FatSaturated fat -97.9%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.