White bread vs. Wheat — In-Depth Nutrition Comparison

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How are white bread and wheat different?

White bread has more vitamin B1, folate, iron, vitamin B2, vitamin B3, and calcium; however, wheat is richer in manganese, selenium, and copper.
White bread covers your daily need for vitamin B1, 37% more than wheat.
White bread has 61 times more sodium than wheat. White bread has 490mg of sodium, while wheat has 8mg.
White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of wheat is 50.

Bread, white, commercially prepared (includes soft bread crumbs) and Wheat, KAMUT khorasan, cooked types were used in this article.

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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

Wheat

Contains more CalciumCalcium	+1500%
Contains more IronIron	+105.1%

Contains more MagnesiumMagnesium	+108.7%
Contains more PotassiumPotassium	+30.2%
Contains more CopperCopper	+105%
Contains more ZincZinc	+148.6%
Contains more PhosphorusPhosphorus	+50%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+92.2%
Contains more SeleniumSelenium	+45%

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

Wheat

Contains more Vitamin B1Vitamin B1	+461.1%
Contains more Vitamin B2Vitamin B2	+710%
Contains more Vitamin B3Vitamin B3	+107.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+24.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+909.1%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin E ~0.24mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.533mg	0.095mg	37%
Folate	111µg	11µg	25%
Iron	3.61mg	1.76mg	23%
Sodium	490mg	8mg	21%
Manganese	0.536mg	1.03mg	21%
Selenium	22µg	31.9µg	18%
Vitamin B2	0.243mg	0.03mg	16%
Vitamin B3	4.78mg	2.305mg	15%
Starch	37.17g		15%
Calcium	144mg	9mg	14%
Copper	0.101mg	0.207mg	12%
Vitamin B5	0.536mg		11%
Zinc	0.74mg	1.84mg	10%
Polyunsaturated fat	1.602g	0.243g	9%
Calories	266kcal	132kcal	7%
Carbs	49.42g	27.6g	7%
Phosphorus	98mg	147mg	7%
Fiber	2.7g	4.3g	6%
Magnesium	23mg	48mg	6%
Protein	8.85g	5.71g	6%
Fats	3.33g	0.83g	4%
Choline	14.6mg		3%
Fructose	2.43g		3%
Saturated fat	0.698g	0.077g	3%
Monounsaturated fat	0.599g	0.084g	1%
Vitamin B6	0.087mg	0.07mg	1%
Potassium	126mg	164mg	1%
Net carbs	46.72g	23.3g	N/A
Sugar	5.67g	3.07g	N/A
Vitamin E	0.22mg	0.24mg	0%
Vitamin K	0.2µg		0%
Trans fat	0.027g	0.002g	N/A
Tryptophan		0.051mg	0%
Threonine		0.172mg	0%
Isoleucine		0.22mg	0%
Leucine		0.432mg	0%
Lysine		0.161mg	0%
Methionine		0.097mg	0%
Phenylalanine		0.3mg	0%
Valine		0.267mg	0%
Histidine		0.147mg	0%
Omega-3 - EPA	0.001g		N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A