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  6. White bread vs. Whey

White bread vs. Whey — In-Depth Nutrition Comparison

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Summary of differences between white bread and whey

  • White bread has more iron, vitamin B1, selenium, vitamin B3, folate, manganese, fiber, and copper; however, whey is higher in vitamin B12.
  • White bread covers your daily need for iron, 44% more than whey.
  • Whey has less sodium.
  • The glycemic index of white bread is higher.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Whey, sweet, fluid.

Infographic

White bread vs Whey infographic
Infographic link

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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +206.4%
Contains more IronIron +5916.7%
Contains more CopperCopper +2425%
Contains more ZincZinc +469.2%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +53500%
Contains more SeleniumSelenium +1057.9%
Contains more PotassiumPotassium +27.8%
Contains less SodiumSodium -89%

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%
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1380.6%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +6359.5%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B6Vitamin B6 +180.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient White bread Whey DV% diff.
Iron 3.61mg 0.06mg 44%
Vitamin B1 0.533mg 0.036mg 41%
Selenium 22µg 1.9µg 37%
Vitamin B3 4.78mg 0.074mg 29%
Folate 111µg 1µg 28%
Manganese 0.536mg 0.001mg 23%
Sodium 490mg 54mg 19%
Protein 8.85g 0.85g 16%
Starch 37.17g 15%
Carbs 49.42g 5.14g 15%
Vitamin B12 0µg 0.28µg 12%
Calories 266kcal 27kcal 12%
Fiber 2.7g 0g 11%
Copper 0.101mg 0.004mg 11%
Polyunsaturated fat 1.602g 0.011g 11%
Calcium 144mg 47mg 10%
Vitamin B2 0.243mg 0.158mg 7%
Phosphorus 98mg 46mg 7%
Zinc 0.74mg 0.13mg 6%
Fats 3.33g 0.36g 5%
Vitamin B6 0.087mg 0.031mg 4%
Magnesium 23mg 8mg 4%
Vitamin B5 0.536mg 0.383mg 3%
Fructose 2.43g 3%
Saturated fat 0.698g 0.23g 2%
Potassium 126mg 161mg 1%
Vitamin E 0.22mg 0mg 1%
Cholesterol 0mg 2mg 1%
Monounsaturated fat 0.599g 0.1g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 46.72g 5.14g N/A
Sugar 5.67g 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g N/A
Choline 14.6mg 16mg 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +941.2%
Contains more FatsFats +825%
Contains more CarbsCarbs +861.5%
Contains more OtherOther +273.6%
Contains more WaterWater +155.7%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +499%
Contains more Poly. FatPolyunsaturated fat +14463.6%
Contains less Sat. FatSaturated fat -67%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.