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  6. White bread vs. Flour

White bread vs. Flour — In-Depth Nutrition Comparison

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Significant differences between white bread and flour

  • White bread has more calcium and polyunsaturated fat; however, flour is richer in selenium, vitamin B1, vitamin B2, folate, iron, vitamin B3, and manganese.
  • Flour covers your daily selenium needs 22% more than white bread.
  • Flour has 245 times less sodium than white bread. White bread has 490mg of sodium, while flour has 2mg.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

White bread vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +860%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +28.5%
Contains more CopperCopper +42.6%
Contains more PhosphorusPhosphorus +10.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +27.2%
Contains more SeleniumSelenium +54.1%
~equal in Magnesium ~22mg
~equal in Zinc ~0.7mg

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%
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin B6Vitamin B6 +97.7%
Contains more CholineCholine +40.4%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +64.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Flour DV% diff.
Selenium 22µg 33.9µg 22%
Vitamin B1 0.533mg 0.785mg 21%
Sodium 490mg 2mg 21%
Vitamin B2 0.243mg 0.494mg 19%
Folate 111µg 183µg 18%
Starch 37.17g 15%
Calcium 144mg 15mg 13%
Iron 3.61mg 4.64mg 13%
Carbs 49.42g 76.31g 9%
Polyunsaturated fat 1.602g 0.413g 8%
Vitamin B3 4.78mg 5.904mg 7%
Manganese 0.536mg 0.682mg 6%
Copper 0.101mg 0.144mg 5%
Calories 266kcal 364kcal 5%
Fats 3.33g 0.98g 4%
Vitamin B6 0.087mg 0.044mg 3%
Protein 8.85g 10.33g 3%
Fructose 2.43g 3%
Saturated fat 0.698g 0.155g 2%
Vitamin B5 0.536mg 0.438mg 2%
Vitamin E 0.22mg 0.06mg 1%
Choline 14.6mg 10.4mg 1%
Potassium 126mg 107mg 1%
Monounsaturated fat 0.599g 0.087g 1%
Phosphorus 98mg 108mg 1%
Net carbs 46.72g 73.61g N/A
Magnesium 23mg 22mg 0%
Sugar 5.67g 0.27g N/A
Fiber 2.7g 2.7g 0%
Zinc 0.74mg 0.7mg 0%
Vitamin K 0.2µg 0.3µg 0%
Trans fat 0.027g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +239.8%
Contains more WaterWater +205.5%
Contains more OtherOther +330.4%
Contains more ProteinProtein +16.7%
Contains more CarbsCarbs +54.4%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +588.5%
Contains more Poly. FatPolyunsaturated fat +287.9%
Contains less Sat. FatSaturated fat -77.8%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.