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  6. White Bread vs. Pita

White Bread vs. Pita — In-Depth Nutrition Comparison

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Important differences between White Bread and Pita

  • White Bread has more Iron, Vitamin B1, Folate, Vitamin B3, Vitamin B2, Calcium, and Polyunsaturated fat, however, Pita has more Copper.
  • White Bread's daily need coverage for Iron is 28% more.
  • White Bread has 5 times more Folate than Pita. White Bread has 111µg of Folate, while Pita has 24µg.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Bread, pita, white, unenriched.

Infographic

White Bread vs Pita 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
7
:
3
Pita
Pita
Contains more Calcium +67.4%
Contains more Iron +157.9%
Contains more Manganese +11.4%
Contains more Magnesium +13%
Contains more Zinc +13.5%
Contains more Copper +66.3%
Equal in Phosphorus - 97
Equal in Potassium - 120
Equal in Sodium - 536
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Calcium +67.4%
Contains more Iron +157.9%
Contains more Manganese +11.4%
Contains more Magnesium +13%
Contains more Zinc +13.5%
Contains more Copper +66.3%
Equal in Phosphorus - 97
Equal in Potassium - 120
Equal in Sodium - 536

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
10
:
0
Pita
Pita
Contains more Vitamin A +∞%
Contains more Vitamin B1 +99.6%
Contains more Vitamin B2 +150.5%
Contains more Vitamin B3 +123.2%
Contains more Vitamin B5 +35%
Contains more Vitamin B6 +155.9%
Contains more Folate +362.5%
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%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +99.6%
Contains more Vitamin B2 +150.5%
Contains more Vitamin B3 +123.2%
Contains more Vitamin B5 +35%
Contains more Vitamin B6 +155.9%
Contains more Folate +362.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Pita
Pita
Contains more Fats +177.5%
Contains more Water +13.5%
Contains more Carbs +12.7%
Equal in Protein - 9.1
Equal in Other - 1.9
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
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Fats +177.5%
Contains more Water +13.5%
Contains more Carbs +12.7%
Equal in Protein - 9.1
Equal in Other - 1.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Pita
Pita
Contains more Monounsaturated Fat +470.5%
Contains more Polyunsaturated fat +199.4%
Contains less Saturated Fat -76.2%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +470.5%
Contains more Polyunsaturated fat +199.4%
Contains less Saturated Fat -76.2%

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

All nutrients comparison - raw data values

Nutrient White Bread Pita Opinion
Net carbs 46.72g 53.5g Pita
Protein 8.85g 9.1g Pita
Fats 3.33g 1.2g White Bread
Carbs 49.42g 55.7g Pita
Calories 266kcal 275kcal Pita
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Pita
Fiber 2.7g 2.2g White Bread
Calcium 144mg 86mg White Bread
Iron 3.61mg 1.4mg White Bread
Magnesium 23mg 26mg Pita
Phosphorus 98mg 97mg White Bread
Potassium 126mg 120mg White Bread
Sodium 490mg 536mg White Bread
Zinc 0.74mg 0.84mg Pita
Copper 0.101mg 0.168mg Pita
Manganese 0.536mg 0.481mg White Bread
Selenium 22µg White Bread
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg White Bread
Vitamin B1 0.533mg 0.267mg White Bread
Vitamin B2 0.243mg 0.097mg White Bread
Vitamin B3 4.78mg 2.142mg White Bread
Vitamin B5 0.536mg 0.397mg White Bread
Vitamin B6 0.087mg 0.034mg White Bread
Folate 111µg 24µg White Bread
Vitamin K 0.2µg White Bread
Tryptophan 0.105mg Pita
Threonine 0.257mg Pita
Isoleucine 0.349mg Pita
Leucine 0.634mg Pita
Lysine 0.219mg Pita
Methionine 0.16mg Pita
Phenylalanine 0.446mg Pita
Valine 0.394mg Pita
Histidine 0.195mg Pita
Trans Fat 0.027g Pita
Saturated Fat 0.698g 0.166g Pita
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.599g 0.105g White Bread
Polyunsaturated fat 1.602g 0.535g White Bread
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 Pita
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
15%
Pita
Minerals Daily Need Coverage Score
56%
White Bread
36%
Pita

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 46mg)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 5.67g)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 0.532g)
Which food is lower in glycemic index?
Pita
Pita is lower in glycemic index (difference - 5)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.