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

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How are wonton wrappers and potato bread different?

  • Wonton wrappers are higher in selenium, vitamin B1, vitamin B3, vitamin B2, and manganese; however, potato bread is richer in phosphorus, potassium, fiber, vitamin B5, and vitamin B6.
  • Daily need coverage for phosphorus for potato bread is 41% higher.
  • Wonton wrappers contain 4 times more vitamin B3 than potato bread. While wonton wrappers contain 5.424mg of vitamin B3, potato bread contains only 1.25mg.
  • Potato bread has a lower glycemic index (61) than wonton wrappers (81).

Wonton wrappers (includes egg roll wrappers) and Bread, potato are the varieties used in this article.

Infographic

Wonton wrappers vs Potato bread 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 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more IronIron +49.3%
Contains more CopperCopper +56.4%
Contains more ManganeseManganese +152.2%
Contains more SeleniumSelenium +196.8%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +775.6%
Contains more ZincZinc +102.8%
Contains more PhosphorusPhosphorus +355.6%
Contains less SodiumSodium -34.4%

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.
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin B1Vitamin B1 +176.1%
Contains more Vitamin B2Vitamin B2 +256.6%
Contains more Vitamin B3Vitamin B3 +333.9%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B5Vitamin B5 +3168%
Contains more Vitamin B6Vitamin B6 +673.3%
Contains more Vitamin B12Vitamin B12 +650%
Contains more FolateFolate +46.5%
~equal in Vitamin C ~0mg

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more CarbsCarbs +23%
Contains more ProteinProtein +27.6%
Contains more FatsFats +108.7%
Contains more WaterWater +16.5%
Contains more OtherOther +87.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wonton wrappers Potato bread
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wonton wrappers Potato bread DV% diff.
Phosphorus 81mg 369mg 41%
Selenium 28.2µg 9.5µg 34%
Vitamin B1 0.519mg 0.188mg 28%
Vitamin B3 5.424mg 1.25mg 26%
Vitamin B2 0.378mg 0.106mg 21%
Potassium 82mg 718mg 19%
Fiber 1.8g 6.3g 18%
Manganese 0.638mg 0.253mg 17%
Vitamin B6 0.03mg 0.232mg 16%
Vitamin B5 0.025mg 0.817mg 16%
Calcium 47mg 188mg 14%
Iron 3.36mg 2.25mg 14%
Folate 86µg 126µg 10%
Sodium 572mg 375mg 9%
Zinc 0.71mg 1.44mg 7%
Vitamin K 6.8µg 6%
Copper 0.147mg 0.094mg 6%
Protein 9.8g 12.5g 5%
Vitamin B12 0.02µg 0.15µg 5%
Carbs 57.9g 47.07g 4%
Polyunsaturated fat 0.61g 0g 4%
Vitamin E 0.47mg 3%
Choline 18.4mg 3%
Cholesterol 9mg 0mg 3%
Fats 1.5g 3.13g 3%
Vitamin A 4µg 24µg 2%
Magnesium 20mg 28mg 2%
Saturated fat 0.263g 0g 1%
Calories 291kcal 266kcal 1%
Vitamin D 0.1µg 1%
Net carbs 56.1g 40.77g N/A
Vitamin D 2IU 0%
Sugar 9.38g N/A
Monounsaturated fat 0.195g 0g 0%
Tryptophan 0.114mg 0.081mg 0%
Threonine 0.268mg 0.224mg 0%
Isoleucine 0.369mg 0.268mg 0%
Leucine 0.684mg 0.44mg 0%
Lysine 0.204mg 0.311mg 0%
Methionine 0.176mg 0.112mg 0%
Phenylalanine 0.486mg 0.285mg 0%
Valine 0.417mg 0.305mg 0%
Histidine 0.209mg 0.143mg 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wonton wrappers Potato bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Wonton wrappers
27%
Potato bread
Minerals Daily Need Coverage Score
58%
Wonton wrappers
59%
Potato bread

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 9.38g)
Which food is lower in Cholesterol?
Potato bread
Potato bread is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 197mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.263g)
Which food is lower in glycemic index?
Potato bread
Potato bread is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.