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  6. Wonton wrappers vs. Raisin bread

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

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A recap on the differences between wonton wrappers and raisin bread

  • Wonton wrappers are higher in vitamin B1, selenium, vitamin B3, manganese, and iron, yet raisin bread is higher in fiber, vitamin B5, and copper.
  • Wonton wrappers cover your daily vitamin B1 needs 15% more than raisin bread.
  • Wonton wrappers contain 2 times more sodium than raisin bread. While wonton wrappers contain 572mg of sodium, raisin bread contains only 347mg.
  • The glycemic index of raisin bread is lower.

Food varieties used in this article are Wonton wrappers (includes egg roll wrappers) and Bread, raisin, enriched.

Infographic

Wonton wrappers vs Raisin 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 19% 20% 20% 109% 66% 20% 47% 45% 65% 109%
Contains more IronIron +15.9%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +41%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +40.4%
Contains more PotassiumPotassium +176.8%
Contains more CopperCopper +34.7%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -39.3%
~equal in Zinc ~0.72mg

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% 5.6% 0% 85% 92% 65% 23% 16% 0% 4.3% 80% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.1%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1448%
Contains more Vitamin B6Vitamin B6 +130%
Contains more FolateFolate +23.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.398mg

All nutrients comparison - raw data values

Nutrient Wonton wrappers Raisin bread DV% diff.
Vitamin B1 0.519mg 0.339mg 15%
Selenium 28.2µg 20µg 15%
Vitamin B3 5.424mg 3.466mg 12%
Sodium 572mg 347mg 10%
Fiber 1.8g 4.3g 10%
Vitamin B5 0.025mg 0.387mg 7%
Iron 3.36mg 2.9mg 6%
Manganese 0.638mg 0.501mg 6%
Copper 0.147mg 0.198mg 6%
Monounsaturated fat 0.195g 2.294g 5%
Folate 86µg 106µg 5%
Saturated fat 0.263g 1.081g 4%
Fats 1.5g 4.4g 4%
Protein 9.8g 7.9g 4%
Phosphorus 81mg 109mg 4%
Potassium 82mg 227mg 4%
Cholesterol 9mg 0mg 3%
Vitamin B6 0.03mg 0.069mg 3%
Choline 14.6mg 3%
Vitamin E 0.28mg 2%
Calcium 47mg 66mg 2%
Vitamin B2 0.378mg 0.398mg 2%
Carbs 57.9g 52.3g 2%
Vitamin K 1.7µg 1%
Vitamin B12 0.02µg 0µg 1%
Calories 291kcal 274kcal 1%
Magnesium 20mg 26mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 56.1g 48g N/A
Sugar 5.68g N/A
Zinc 0.71mg 0.72mg 0%
Vitamin A 4µg 0µg 0%
Polyunsaturated fat 0.61g 0.679g 0%
Tryptophan 0.114mg 0.083mg 0%
Threonine 0.268mg 0.222mg 0%
Isoleucine 0.369mg 0.287mg 0%
Leucine 0.684mg 0.516mg 0%
Lysine 0.204mg 0.2mg 0%
Methionine 0.176mg 0.128mg 0%
Phenylalanine 0.486mg 0.361mg 0%
Valine 0.417mg 0.329mg 0%
Histidine 0.209mg 0.167mg 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
8% 4% 52% 34% 2%
Protein: 7.9 g
Fats: 4.4 g
Carbs: 52.3 g
Water: 33.6 g
Other: 1.8 g
Contains more ProteinProtein +24.1%
Contains more FatsFats +193.3%
Contains more WaterWater +16.7%
~equal in Carbs ~52.3g
~equal in Other ~1.8g

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
27% 57% 17%
Saturated fat: Sat. Fat 1.081 g
Monounsaturated fat: Mono. Fat 2.294 g
Polyunsaturated fat: Poly. Fat 0.679 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +1076.4%
Contains more Poly. FatPolyunsaturated fat +11.3%

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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. Raisin bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172680/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.