White Bread vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between White Bread and Potato
- White Bread has more Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Manganese, and Calcium, however, Potato is higher in Vitamin B6.
- White Bread covers your daily need of Selenium 39% more than Potato.
- White Bread has 49 times more Sodium than Potato. While White Bread has 490mg of Sodium, Potato has only 10mg.
These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Potatoes, baked, flesh and skin, without salt.
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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.
Contains
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Calcium
+860%
Contains
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Iron
+234.3%
Contains
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Phosphorus
+40%
Contains
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Zinc
+105.6%
Contains
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Manganese
+144.7%
Contains
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Selenium
+5400%
Contains
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Magnesium
+21.7%
Contains
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Potassium
+324.6%
Contains
less
Sodium
-98%
Contains
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Copper
+16.8%
Contains
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Calcium
+860%
Contains
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Iron
+234.3%
Contains
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Phosphorus
+40%
Contains
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Zinc
+105.6%
Contains
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Manganese
+144.7%
Contains
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Selenium
+5400%
Contains
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Magnesium
+21.7%
Contains
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Potassium
+324.6%
Contains
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Sodium
-98%
Contains
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Copper
+16.8%
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.
:
Contains
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Vitamin E
+450%
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Vitamin B1
+732.8%
Contains
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Vitamin B2
+406.3%
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Vitamin B3
+239%
Contains
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Vitamin B5
+42.6%
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Folate
+296.4%
Contains
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Vitamin A
+900%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+257.5%
Contains
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Vitamin K
+900%
Contains
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Vitamin E
+450%
Contains
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Vitamin B1
+732.8%
Contains
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Vitamin B2
+406.3%
Contains
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Vitamin B3
+239%
Contains
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Vitamin B5
+42.6%
Contains
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Folate
+296.4%
Contains
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Vitamin A
+900%
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Vitamin C
+∞%
Contains
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Vitamin B6
+257.5%
Contains
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Vitamin K
+900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+254%
Contains
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Fats
+2461.5%
Contains
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Carbs
+133.7%
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Other
+48.9%
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Water
+105.6%
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Contains
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Protein
+254%
Contains
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Fats
+2461.5%
Contains
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Carbs
+133.7%
Contains
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Other
+48.9%
Contains
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Water
+105.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+19866.7%
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Polyunsaturated fat
+2710.5%
Contains
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Saturated Fat
-95.1%
Saturated Fat:
0.698 g
Monounsaturated Fat:
0.599 g
Polyunsaturated fat:
1.602 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.057 g
Contains
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Monounsaturated Fat
+19866.7%
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Polyunsaturated fat
+2710.5%
Contains
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Saturated Fat
-95.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+115.2%
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Glucose
+256.8%
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Fructose
+614.7%
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Maltose
+∞%
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Sucrose
+∞%
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+115.2%
Contains
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Glucose
+256.8%
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Fructose
+614.7%
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Maltose
+∞%
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Sucrose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 46.72g | 18.95g |
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| Protein | 8.85g | 2.5g |
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| Fats | 3.33g | 0.13g |
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| Carbs | 49.42g | 21.15g |
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| Calories | 266kcal | 93kcal |
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| Starch | 37.17g | 17.27g |
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| Fructose | 2.43g | 0.34g |
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| Sugar | 5.67g | 1.18g |
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| Fiber | 2.7g | 2.2g |
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| Calcium | 144mg | 15mg |
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| Iron | 3.61mg | 1.08mg |
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| Magnesium | 23mg | 28mg |
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| Phosphorus | 98mg | 70mg |
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| Potassium | 126mg | 535mg |
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| Sodium | 490mg | 10mg |
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| Zinc | 0.74mg | 0.36mg |
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| Copper | 0.101mg | 0.118mg |
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| Manganese | 0.536mg | 0.219mg |
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| Selenium | 22µg | 0.4µg |
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| Vitamin A | 1IU | 10IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.22mg | 0.04mg |
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| Vitamin C | 0mg | 9.6mg |
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| Vitamin B1 | 0.533mg | 0.064mg |
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| Vitamin B2 | 0.243mg | 0.048mg |
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| Vitamin B3 | 4.78mg | 1.41mg |
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| Vitamin B5 | 0.536mg | 0.376mg |
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| Vitamin B6 | 0.087mg | 0.311mg |
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| Folate | 111µg | 28µg |
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| Vitamin K | 0.2µg | 2µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.081mg |
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| Isoleucine | 0.08mg |
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| Leucine | 0.119mg |
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| Lysine | 0.13mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.099mg |
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| Valine | 0.125mg |
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| Histidine | 0.042mg |
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| Trans Fat | 0.027g | 0g |
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| Saturated Fat | 0.698g | 0.034g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.599g | 0.003g |
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| Polyunsaturated fat | 1.602g | 0.057g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-3 - ALA | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
56%
22%
Comparison summary
Which food is lower in glycemic index?
White Bread is lower in glycemic index (difference - 13)
Which food is cheaper?
White Bread is cheaper (difference - $0.2)
Which food is richer in minerals?
White Bread is relatively richer in minerals
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 4.49g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 480mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.664g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.