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  6. White bread vs. Wheat flour, whole-grain, soft wheat

White bread vs. Wheat flour, whole-grain, soft wheat — In-Depth Nutrition Comparison

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How are white bread and wheat flour, whole-grain, soft wheat different?

  • White bread has more folate, vitamin B1, and selenium; however, wheat flour, whole-grain, soft wheat is richer in manganese, fiber, copper, phosphorus, magnesium, and zinc.
  • Wheat flour, whole-grain, soft wheat covers your daily need for manganese, 124% more than white bread.
  • White bread has 163 times more sodium than wheat flour, whole-grain, soft wheat. White bread has 490mg of sodium, while wheat flour, whole-grain, soft wheat has 3mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Wheat flour, whole-grain, soft wheat types were used in this article.

Infographic

White bread vs Wheat flour, whole-grain, soft wheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 84% 9.9% 35% 139% 158% 81% 138% 0.39% 443% 69%
Contains more CalciumCalcium +336.4%
Contains more SeleniumSelenium +73.2%
Contains more MagnesiumMagnesium +408.7%
Contains more PotassiumPotassium +212.7%
Contains more CopperCopper +370.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +229.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +534.1%
~equal in Iron ~3.71mg

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%
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% 11% 0% 74% 43% 100% 61% 44% 0% 4.8% 21% 17%
Contains more Vitamin B1Vitamin B1 +79.5%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more FolateFolate +296.4%
Contains more Vitamin EVitamin E +140.9%
Contains more Vitamin B3Vitamin B3 +11.9%
Contains more Vitamin B5Vitamin B5 +88.6%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +113.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient White bread Wheat flour, whole-grain, soft wheat DV% diff.
Manganese 0.536mg 3.399mg 124%
Copper 0.101mg 0.475mg 42%
Fiber 2.7g 13.1g 42%
Phosphorus 98mg 323mg 32%
Magnesium 23mg 117mg 22%
Folate 111µg 28µg 21%
Sodium 490mg 3mg 21%
Zinc 0.74mg 2.96mg 20%
Vitamin B1 0.533mg 0.297mg 20%
Selenium 22µg 12.7µg 17%
Starch 37.17g 15%
Calcium 144mg 33mg 11%
Vitamin B5 0.536mg 1.011mg 10%
Vitamin B6 0.087mg 0.191mg 8%
Potassium 126mg 394mg 8%
Carbs 49.42g 74.48g 8%
Vitamin B2 0.243mg 0.188mg 4%
Vitamin B3 4.78mg 5.347mg 4%
Fructose 2.43g 3%
Choline 14.6mg 31.2mg 3%
Polyunsaturated fat 1.602g 1.167g 3%
Calories 266kcal 332kcal 3%
Protein 8.85g 9.61g 2%
Vitamin E 0.22mg 0.53mg 2%
Fats 3.33g 1.95g 2%
Vitamin K 0.2µg 1.9µg 1%
Iron 3.61mg 3.71mg 1%
Saturated fat 0.698g 0.43g 1%
Monounsaturated fat 0.599g 0.283g 1%
Net carbs 46.72g 61.38g N/A
Sugar 5.67g 1.02g N/A
Trans fat 0.027g N/A
Omega-3 - EPA 0.001g 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
10% 2% 74% 12%
Protein: 9.61 g
Fats: 1.95 g
Carbs: 74.48 g
Water: 12.42 g
Other: 1.54 g
Contains more FatsFats +70.8%
Contains more WaterWater +193.2%
Contains more OtherOther +28.6%
Contains more CarbsCarbs +50.7%
~equal in Protein ~9.61g

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
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
Contains more Mono. FatMonounsaturated fat +111.7%
Contains more Poly. FatPolyunsaturated fat +37.3%
Contains less Sat. FatSaturated fat -38.4%

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. Wheat flour, whole-grain, soft wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/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.