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  6. White Bread vs. Palm oil

White Bread vs. Palm oil — In-Depth Nutrition Comparison

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The main differences between White Bread and Palm oil

  • White Bread is richer in Iron, Vitamin B1, Selenium, Vitamin B3, Folate, Vitamin B2, and Calcium, yet Palm oil is richer in Vitamin E .
  • Daily need coverage for Saturated Fat from Palm oil is 243% higher.
  • Palm oil contains less Sodium.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Oil, palm.

Infographic

White Bread vs Palm oil 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.
White Bread
White Bread
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +36000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +36000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
White Bread
White Bread
8
:
2
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +7145.5%
Contains more Vitamin K +3900%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +7145.5%
Contains more Vitamin K +3900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2903%
White Bread
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
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2903%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +6077%
Contains more Polyunsaturated fat +480.5%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +6077%
Contains more Polyunsaturated fat +480.5%

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 Palm oil
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient White Bread Palm oil Opinion
Net carbs 46.72g 0g White Bread
Protein 8.85g 0g White Bread
Fats 3.33g 100g Palm oil
Carbs 49.42g 0g White Bread
Calories 266kcal 884kcal Palm oil
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 0g Palm oil
Fiber 2.7g 0g White Bread
Calcium 144mg 0mg White Bread
Iron 3.61mg 0.01mg White Bread
Magnesium 23mg 0mg White Bread
Phosphorus 98mg 0mg White Bread
Potassium 126mg 0mg White Bread
Sodium 490mg 0mg Palm oil
Zinc 0.74mg 0mg White Bread
Copper 0.101mg 0mg White Bread
Manganese 0.536mg White Bread
Selenium 22µg 0µg White Bread
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 15.94mg Palm oil
Vitamin B1 0.533mg 0mg White Bread
Vitamin B2 0.243mg 0mg White Bread
Vitamin B3 4.78mg 0mg White Bread
Vitamin B5 0.536mg 0mg White Bread
Vitamin B6 0.087mg 0mg White Bread
Folate 111µg 0µg White Bread
Vitamin K 0.2µg 8µg Palm oil
Trans Fat 0.027g Palm oil
Saturated Fat 0.698g 49.3g White Bread
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 37g Palm oil
Polyunsaturated fat 1.602g 9.3g Palm oil
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Palm oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
White Bread
28%
Palm oil
Minerals Daily Need Coverage Score
56%
White Bread
0%
Palm oil

Comparison summary

Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 48.602g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $2)
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?
Palm oil
Palm oil is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 490mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 73)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.