White bread vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between white bread and wheat
- White bread is higher in folate, yet wheat is higher in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B6, and vitamin B3.
- Wheat covers your daily selenium needs 123% more than white bread.
- White bread contains 245 times more sodium than wheat . While white bread contains 490mg of sodium, wheat contains only 2mg.
- The glycemic index of wheat is lower.
Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Wheat, durum.
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 | +323.5% |
| Contains more MagnesiumMagnesium | +526.1% |
| Contains more PotassiumPotassium | +242.1% |
| Contains more CopperCopper | +447.5% |
| Contains more ZincZinc | +462.2% |
| Contains more PhosphorusPhosphorus | +418.4% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +461.9% |
| Contains more SeleniumSelenium | +306.4% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +27.2% |
| Contains more Vitamin B2Vitamin B2 | +100.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +158.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +41% |
| Contains more Vitamin B5Vitamin B5 | +74.4% |
| Contains more Vitamin B6Vitamin B6 | +381.6% |
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:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more FatsFats | +34.8% |
| Contains more WaterWater | +232.9% |
| Contains more OtherOther | +11.2% |
| Contains more ProteinProtein | +54.6% |
| Contains more CarbsCarbs | +43.9% |
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
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains more Mono. FatMonounsaturated fat | +74.1% |
| Contains more Poly. FatPolyunsaturated fat | +63.8% |
| Contains less Sat. FatSaturated fat | -35% |
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 price |
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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 Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 22µg | 89.4µg | 123% |
| Manganese | 0.536mg | 3.012mg | 108% |
| Phosphorus | 98mg | 508mg | 59% |
| Copper | 0.101mg | 0.553mg | 50% |
| Zinc | 0.74mg | 4.16mg | 31% |
| Magnesium | 23mg | 144mg | 29% |
| Vitamin B6 | 0.087mg | 0.419mg | 26% |
| Sodium | 490mg | 2mg | 21% |
| Folate | 111µg | 43µg | 17% |
| Starch | 37.17g | 15% | |
| Vitamin B3 | 4.78mg | 6.738mg | 12% |
| Fiber | 2.7g | 11% | |
| Calcium | 144mg | 34mg | 11% |
| Vitamin B1 | 0.533mg | 0.419mg | 10% |
| Protein | 8.85g | 13.68g | 10% |
| Vitamin B2 | 0.243mg | 0.121mg | 9% |
| Potassium | 126mg | 431mg | 9% |
| Vitamin B5 | 0.536mg | 0.935mg | 8% |
| Carbs | 49.42g | 71.13g | 7% |
| Polyunsaturated fat | 1.602g | 0.978g | 4% |
| Calories | 266kcal | 339kcal | 4% |
| Choline | 14.6mg | 3% | |
| Fructose | 2.43g | 3% | |
| Vitamin E | 0.22mg | 1% | |
| Iron | 3.61mg | 3.52mg | 1% |
| Saturated fat | 0.698g | 0.454g | 1% |
| Monounsaturated fat | 0.599g | 0.344g | 1% |
| Fats | 3.33g | 2.47g | 1% |
| Net carbs | 46.72g | 71.13g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.176mg | 0% | |
| Threonine | 0.366mg | 0% | |
| Isoleucine | 0.533mg | 0% | |
| Leucine | 0.934mg | 0% | |
| Lysine | 0.303mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.594mg | 0% | |
| Histidine | 0.322mg | 0% | |
| Omega-3 - EPA | 0.001g | 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%
34%
Minerals Daily Need Coverage Score
56%
168%
Comparison summary
Which food is cheaper?
White bread is cheaper (difference - $0.4)
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 488mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.244g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.