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White bread vs. Surimi — In-Depth Nutrition Comparison

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How are white bread and surimi different?

  • White bread has more vitamin B1, iron, vitamin B3, folate, manganese, vitamin B2, and calcium; however, surimi is richer in vitamin B12 and phosphorus.
  • Surimi covers your daily need for vitamin B12, 67% more than white bread.
  • White bread has 56 times more folate than surimi. White bread has 111µg of folate, while surimi has 2µg.
  • Surimi contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of surimi is 50.

Bread, white, commercially prepared (includes soft bread crumbs) and Fish, surimi types were used in this article.

Infographic

White bread vs Surimi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +1288.5%
Contains more CopperCopper +215.6%
Contains more ZincZinc +124.2%
Contains more ManganeseManganese +4772.7%
Contains more MagnesiumMagnesium +87%
Contains more PhosphorusPhosphorus +187.8%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +27.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Surimi
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +2565%
Contains more Vitamin B2Vitamin B2 +1057.1%
Contains more Vitamin B3Vitamin B3 +2072.7%
Contains more Vitamin B5Vitamin B5 +665.7%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +5450%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +186.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +270%
Contains more CarbsCarbs +621.5%
Contains more OtherOther +171.2%
Contains more ProteinProtein +71.5%
Contains more WaterWater +109.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +302%
Contains more Poly. FatPolyunsaturated fat +261.6%
Contains less Sat. FatSaturated fat -72.6%

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 Surimi
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient White bread Surimi DV% diff.
Vitamin B12 0µg 1.6µg 67%
Vitamin B1 0.533mg 0.02mg 43%
Iron 3.61mg 0.26mg 42%
Vitamin B3 4.78mg 0.22mg 29%
Folate 111µg 2µg 27%
Phosphorus 98mg 282mg 26%
Manganese 0.536mg 0.011mg 23%
Vitamin B2 0.243mg 0.021mg 17%
Sodium 490mg 143mg 15%
Starch 37.17g 15%
Carbs 49.42g 6.85g 14%
Calcium 144mg 9mg 14%
Protein 8.85g 15.18g 13%
Selenium 22µg 28.1µg 11%
Fiber 2.7g 0g 11%
Cholesterol 0mg 30mg 10%
Vitamin B5 0.536mg 0.07mg 9%
Polyunsaturated fat 1.602g 0.443g 8%
Calories 266kcal 99kcal 8%
Copper 0.101mg 0.032mg 8%
Magnesium 23mg 43mg 5%
Zinc 0.74mg 0.33mg 4%
Vitamin B6 0.087mg 0.03mg 4%
Fats 3.33g 0.9g 4%
Vitamin E 0.22mg 0.63mg 3%
Fructose 2.43g 3%
Choline 14.6mg 3%
Saturated fat 0.698g 0.191g 2%
Vitamin A 0µg 20µg 2%
Monounsaturated fat 0.599g 0.149g 1%
Net carbs 46.72g 6.85g N/A
Potassium 126mg 112mg 0%
Sugar 5.67g 0g N/A
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.027g N/A
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0.001g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Surimi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White bread
19%
Surimi
Minerals Daily Need Coverage Score
56%
White bread
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 30mg)
Which food is cheaper?
White bread
White bread is cheaper (difference - $4)
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?
Surimi
Surimi is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 347mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 0.507g)
Which food is lower in glycemic index?
Surimi
Surimi is lower in glycemic index (difference - 23)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.