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  6. White Bread vs. Shark raw

White Bread vs. Shark raw — In-Depth Nutrition Comparison

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The main differences between White Bread and Shark raw

  • White Bread is richer in Vitamin B1, Iron, Folate, and Manganese, yet Shark raw is richer in Vitamin B12, Selenium, Vitamin B6, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Shark raw is 62% higher.
  • White Bread contains 37 times more Folate than Shark raw. White Bread contains 111µg of Folate, while Shark raw contains 3µg.
  • Shark raw contains less Sodium.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Fish, shark, mixed species, raw.

Infographic

White Bread vs Shark raw 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
5
:
5
Shark raw
Shark raw
Contains more Calcium +323.5%
Contains more Iron +329.8%
Contains more Zinc +72.1%
Contains more Copper +206.1%
Contains more Manganese +3473.3%
Contains more Magnesium +113%
Contains more Phosphorus +114.3%
Contains more Potassium +27%
Contains less Sodium -83.9%
Contains more Selenium +65.9%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Shark raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Contains more Calcium +323.5%
Contains more Iron +329.8%
Contains more Zinc +72.1%
Contains more Copper +206.1%
Contains more Manganese +3473.3%
Contains more Magnesium +113%
Contains more Phosphorus +114.3%
Contains more Potassium +27%
Contains less Sodium -83.9%
Contains more Selenium +65.9%

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
5
:
6
Shark raw
Shark raw
Contains more Vitamin B1 +1169%
Contains more Vitamin B2 +291.9%
Contains more Vitamin B3 +62.7%
Contains more Folate +3600%
Contains more Vitamin K +100%
Contains more Vitamin A +23200%
Contains more Vitamin E +354.5%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +29.7%
Contains more Vitamin B6 +359.8%
Contains more Vitamin B12 +∞%
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%
Shark raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 1%
Contains more Vitamin B1 +1169%
Contains more Vitamin B2 +291.9%
Contains more Vitamin B3 +62.7%
Contains more Folate +3600%
Contains more Vitamin K +100%
Contains more Vitamin A +23200%
Contains more Vitamin E +354.5%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +29.7%
Contains more Vitamin B6 +359.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Shark raw
Shark raw
Contains more Carbs +∞%
Contains more Other +112.9%
Contains more Protein +137.1%
Contains more Fats +35.4%
Contains more Water +102%
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
Shark raw
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more Carbs +∞%
Contains more Other +112.9%
Contains more Protein +137.1%
Contains more Fats +35.4%
Contains more Water +102%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Shark raw
Shark raw
Contains less Saturated Fat -24.5%
Contains more Polyunsaturated fat +34.1%
Contains more Monounsaturated Fat +201.8%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Shark raw
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Contains less Saturated Fat -24.5%
Contains more Polyunsaturated fat +34.1%
Contains more Monounsaturated Fat +201.8%

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

All nutrients comparison - raw data values

Nutrient White Bread Shark raw Opinion
Net carbs 46.72g 0g White Bread
Protein 8.85g 20.98g Shark raw
Fats 3.33g 4.51g Shark raw
Carbs 49.42g 0g White Bread
Calories 266kcal 130kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 0g Shark raw
Fiber 2.7g 0g White Bread
Calcium 144mg 34mg White Bread
Iron 3.61mg 0.84mg White Bread
Magnesium 23mg 49mg Shark raw
Phosphorus 98mg 210mg Shark raw
Potassium 126mg 160mg Shark raw
Sodium 490mg 79mg Shark raw
Zinc 0.74mg 0.43mg White Bread
Copper 0.101mg 0.033mg White Bread
Manganese 0.536mg 0.015mg White Bread
Selenium 22µg 36.5µg Shark raw
Vitamin A 1IU 233IU Shark raw
Vitamin A RAE 0µg 70µg Shark raw
Vitamin E 0.22mg 1mg Shark raw
Vitamin D 0IU 24IU Shark raw
Vitamin D 0µg 0.6µg Shark raw
Vitamin B1 0.533mg 0.042mg White Bread
Vitamin B2 0.243mg 0.062mg White Bread
Vitamin B3 4.78mg 2.938mg White Bread
Vitamin B5 0.536mg 0.695mg Shark raw
Vitamin B6 0.087mg 0.4mg Shark raw
Folate 111µg 3µg White Bread
Vitamin B12 0µg 1.49µg Shark raw
Vitamin K 0.2µg 0.1µg White Bread
Tryptophan 0.235mg Shark raw
Threonine 0.92mg Shark raw
Isoleucine 0.967mg Shark raw
Leucine 1.705mg Shark raw
Lysine 1.926mg Shark raw
Methionine 0.621mg Shark raw
Phenylalanine 0.819mg Shark raw
Valine 1.081mg Shark raw
Histidine 0.618mg Shark raw
Cholesterol 0mg 51mg White Bread
Trans Fat 0.027g Shark raw
Saturated Fat 0.698g 0.925g White Bread
Omega-3 - DHA 0g 0.527g Shark raw
Omega-3 - EPA 0.001g 0.316g Shark raw
Omega-3 - DPA 0g 0.109g Shark raw
Monounsaturated Fat 0.599g 1.808g Shark raw
Polyunsaturated fat 1.602g 1.195g 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 Shark raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
Minerals Daily Need Coverage Score
56%
White Bread
41%
Shark raw

Comparison summary

Which food is lower in Cholesterol?
White Bread
White Bread is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 0.227g)
Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 411mg)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 73)
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.
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.

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.