White bread vs. Vegetable — In-Depth Nutrition Comparison

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Summary of differences between white bread and vegetable

White bread has more selenium, vitamin B1, iron, vitamin B3, folate, calcium, and vitamin B2; however, vegetable is higher in vitamin A and vitamin K.
Vegetable covers your daily need for vitamin A, 86% more than white bread.
White bread has 73 times more selenium than vegetable. While white bread has 22µg of selenium, vegetable has only 0.3µg.
Vegetable has less sodium.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Vegetables, mixed, frozen, cooked, boiled, drained, 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.

White bread

Vegetable

Contains more CalciumCalcium	+476%
Contains more IronIron	+340.2%
Contains more CopperCopper	+21.7%
Contains more ZincZinc	+51%
Contains more PhosphorusPhosphorus	+92.2%
Contains more ManganeseManganese	+41.4%
Contains more SeleniumSelenium	+7233.3%

Contains more PotassiumPotassium	+34.1%
Contains less SodiumSodium	-92.9%

~equal in Magnesium ~22mg

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

Vegetable

Contains more Vitamin B1Vitamin B1	+650.7%
Contains more Vitamin B2Vitamin B2	+102.5%
Contains more Vitamin B3Vitamin B3	+461.7%
Contains more Vitamin B5Vitamin B5	+255%
Contains more Vitamin B6Vitamin B6	+17.6%
Contains more FolateFolate	+484.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+72.7%
Contains more Vitamin KVitamin K	+11650%
Contains more CholineCholine	+65.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	22µg	0.3µg	39%
Vitamin B1	0.533mg	0.071mg	39%
Iron	3.61mg	0.82mg	35%
Vitamin B3	4.78mg	0.851mg	25%
Vitamin A	0µg	214µg	24%
Folate	111µg	19µg	23%
Sodium	490mg	35mg	20%
Vitamin K	0.2µg	23.5µg	19%
Starch	37.17g		15%
Carbs	49.42g	13.09g	12%
Protein	8.85g	2.86g	12%
Calcium	144mg	25mg	12%
Polyunsaturated fat	1.602g	0.072g	10%
Calories	266kcal	65kcal	10%
Vitamin B2	0.243mg	0.12mg	9%
Vitamin B5	0.536mg	0.151mg	8%
Fiber	2.7g	4.4g	7%
Manganese	0.536mg	0.379mg	7%
Phosphorus	98mg	51mg	7%
Fats	3.33g	0.15g	5%
Vitamin C	0mg	3.2mg	4%
Saturated fat	0.698g	0.031g	3%
Fructose	2.43g		3%
Choline	14.6mg	24.1mg	2%
Zinc	0.74mg	0.49mg	2%
Copper	0.101mg	0.083mg	2%
Vitamin B6	0.087mg	0.074mg	1%
Potassium	126mg	169mg	1%
Monounsaturated fat	0.599g	0.01g	1%
Vitamin E	0.22mg	0.38mg	1%
Net carbs	46.72g	8.69g	N/A
Magnesium	23mg	22mg	0%
Sugar	5.67g	3.12g	N/A
Trans fat	0.027g	0g	N/A
Tryptophan		0.029mg	0%
Threonine		0.115mg	0%
Isoleucine		0.139mg	0%
Leucine		0.19mg	0%
Lysine		0.17mg	0%
Methionine		0.034mg	0%
Phenylalanine		0.12mg	0%
Valine		0.149mg	0%
Histidine		0.073mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A