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Wonton wrappers vs. Multigrain bread — In-Depth Nutrition Comparison

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The main differences between wonton wrappers and multigrain bread

  • Wonton wrappers are richer in vitamin B1 and vitamin B2, yet multigrain bread is richer in manganese, fiber, phosphorus, vitamin B6, copper, magnesium, selenium, and zinc.
  • Daily need coverage for manganese for multigrain bread is 68% higher.
  • Wonton wrappers contain 3 times more vitamin B2 than multigrain bread. Wonton wrappers contain 0.378mg of vitamin B2, while multigrain bread contains 0.142mg.
  • Multigrain bread has a lower glycemic index than wonton wrappers.

Food types used in this article are Wonton wrappers (includes egg roll wrappers) and Bread, multi-grain, toasted (includes whole-grain).

Infographic

Wonton wrappers vs Multigrain bread 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 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 33% 22% 102% 102% 50% 106% 54% 287% 195%
Contains more IronIron +23.5%
Contains more MagnesiumMagnesium +325%
Contains more CalciumCalcium +136.2%
Contains more PotassiumPotassium +204.9%
Contains more CopperCopper +108.8%
Contains more ZincZinc +160.6%
Contains more PhosphorusPhosphorus +204.9%
Contains less SodiumSodium -27.6%
Contains more ManganeseManganese +245%
Contains more SeleniumSelenium +27%

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% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
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% 0% 8% 0% 61% 33% 82% 22% 66% 0% 3.8% 53% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +113.6%
Contains more Vitamin B2Vitamin B2 +166.2%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1360%
Contains more Vitamin B6Vitamin B6 +853.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wonton wrappers Multigrain bread DV% diff.
Manganese 0.638mg 2.201mg 68%
Fiber 1.8g 8.1g 25%
Phosphorus 81mg 247mg 24%
Vitamin B1 0.519mg 0.243mg 23%
Vitamin B6 0.03mg 0.286mg 20%
Vitamin B2 0.378mg 0.142mg 18%
Copper 0.147mg 0.307mg 18%
Magnesium 20mg 85mg 15%
Selenium 28.2µg 35.8µg 14%
Zinc 0.71mg 1.85mg 10%
Polyunsaturated fat 0.61g 2.035g 10%
Protein 9.8g 14.52g 9%
Iron 3.36mg 2.72mg 8%
Sodium 572mg 414mg 7%
Vitamin B5 0.025mg 0.365mg 7%
Calcium 47mg 111mg 6%
Vitamin B3 5.424mg 4.394mg 6%
Potassium 82mg 250mg 5%
Choline 28.8mg 5%
Fats 1.5g 4.6g 5%
Carbs 57.9g 47.11g 4%
Folate 86µg 70µg 4%
Fructose 2.67g 3%
Vitamin E 0.4mg 3%
Saturated fat 0.263g 0.948g 3%
Cholesterol 9mg 0mg 3%
Monounsaturated fat 0.195g 0.826g 2%
Vitamin B12 0.02µg 0µg 1%
Vitamin K 1.5µg 1%
Calories 291kcal 288kcal 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 56.1g 39.01g N/A
Sugar 6.94g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.114mg 0.135mg 0%
Threonine 0.268mg 0.294mg 0%
Isoleucine 0.369mg 0.351mg 0%
Leucine 0.684mg 0.604mg 0%
Lysine 0.204mg 0.314mg 0%
Methionine 0.176mg 0.15mg 0%
Phenylalanine 0.486mg 0.421mg 0%
Valine 0.417mg 0.432mg 0%
Histidine 0.209mg 0.215mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 g
Contains more CarbsCarbs +22.9%
Contains more ProteinProtein +48.2%
Contains more FatsFats +206.7%
Contains more OtherOther +15.5%
~equal in Water ~31.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
25% 22% 53%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.826 g
Polyunsaturated fat: Poly. Fat 2.035 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +323.6%
Contains more Poly. FatPolyunsaturated fat +233.6%

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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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/nutrients
  2. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.