White bread vs. Potato — In-Depth Nutrition Comparison
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Differences between white bread and potatoes
- White bread has more selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, and manganese, while potatoes have more vitamin C and vitamin B6.
- White bread's daily need coverage for selenium is 39% higher.
- Potatoes contain 82 times less sodium than white bread. White bread contains 490mg of sodium, while potatoes contain 6mg.
- White bread has a lower glycemic index. The glycemic index of white bread is 73, while the glycemic index of potatoes is 86.
The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Potatoes, flesh and skin, raw.
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.
| Contains more CalciumCalcium | +1100% |
| Contains more IronIron | +345.7% |
| Contains more ZincZinc | +146.7% |
| Contains more PhosphorusPhosphorus | +71.9% |
| Contains more ManganeseManganese | +168% |
| Contains more SeleniumSelenium | +5400% |
| Contains more PotassiumPotassium | +237.3% |
| Contains less SodiumSodium | -98.8% |
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 more Vitamin EVitamin E | +2100% |
| Contains more Vitamin B1Vitamin B1 | +558% |
| Contains more Vitamin B2Vitamin B2 | +659.4% |
| Contains more Vitamin B3Vitamin B3 | +350.5% |
| Contains more Vitamin B5Vitamin B5 | +81.7% |
| Contains more FolateFolate | +640% |
| Contains more CholineCholine | +20.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +242.5% |
| Contains more Vitamin KVitamin K | +900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +331.7% |
| Contains more FatsFats | +3600% |
| Contains more CarbsCarbs | +182.6% |
| Contains more OtherOther | +76.8% |
| Contains more WaterWater | +117.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +29850% |
| Contains more Poly. FatPolyunsaturated fat | +3714.3% |
| Contains less Sat. FatSaturated fat | -96.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +143.1% |
| Contains more GlucoseGlucose | +406.5% |
| Contains more FructoseFructose | +834.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 22µg | 0.4µg | 39% |
| Vitamin B1 | 0.533mg | 0.081mg | 38% |
| Iron | 3.61mg | 0.81mg | 35% |
| Folate | 111µg | 15µg | 24% |
| Vitamin B3 | 4.78mg | 1.061mg | 23% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Sodium | 490mg | 6mg | 21% |
| Vitamin B6 | 0.087mg | 0.298mg | 16% |
| Vitamin B2 | 0.243mg | 0.032mg | 16% |
| Manganese | 0.536mg | 0.2mg | 15% |
| Protein | 8.85g | 2.05g | 14% |
| Calcium | 144mg | 12mg | 13% |
| Carbs | 49.42g | 17.49g | 11% |
| Polyunsaturated fat | 1.602g | 0.042g | 10% |
| Calories | 266kcal | 77kcal | 9% |
| Starch | 37.17g | 15.29g | 9% |
| Potassium | 126mg | 425mg | 9% |
| Phosphorus | 98mg | 57mg | 6% |
| Fats | 3.33g | 0.09g | 5% |
| Vitamin B5 | 0.536mg | 0.295mg | 5% |
| Zinc | 0.74mg | 0.3mg | 4% |
| Fructose | 2.43g | 0.26g | 3% |
| Saturated fat | 0.698g | 0.025g | 3% |
| Vitamin K | 0.2µg | 2µg | 2% |
| Fiber | 2.7g | 2.1g | 2% |
| Monounsaturated fat | 0.599g | 0.002g | 1% |
| Vitamin E | 0.22mg | 0.01mg | 1% |
| Copper | 0.101mg | 0.11mg | 1% |
| Net carbs | 46.72g | 15.39g | N/A |
| Magnesium | 23mg | 23mg | 0% |
| Sugar | 5.67g | 0.82g | N/A |
| Trans fat | 0.027g | 0g | N/A |
| Choline | 14.6mg | 12.1mg | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
33%
17%
Minerals Daily Need Coverage Score
56%
19%
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 richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 484mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.673g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)