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  6. Zwieback vs. Wheat Bread

Zwieback vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between zwieback and wheat Bread

  • Zwieback has more vitamin E; however, wheat Bread has more iron, vitamin B3, vitamin B1, phosphorus, calcium, vitamin B2, magnesium, and fiber.
  • Wheat Bread's daily need coverage for iron is 44% more.
  • Zwieback has 10 times more vitamin E than wheat Bread. Zwieback has 2.44mg of vitamin E, while wheat Bread has 0.24mg.
  • Zwieback is lower in sodium.

The food varieties used in the comparison are Zwieback and Bread, wheat, toasted.

Infographic

Zwieback vs Wheat Bread infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +36.8%
Contains less SodiumSodium -62.2%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +725%
Contains more IronIron +581.7%
Contains more CopperCopper +36.6%
Contains more ZincZinc +172.2%
Contains more PhosphorusPhosphorus +241.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +16.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 5.3% 49% 52% 55% 25% 32% 19% 0% 2.3% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Contains more Vitamin CVitamin C +2550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +916.7%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B2Vitamin B2 +59.8%
Contains more Vitamin B3Vitamin B3 +373.8%
Contains more Vitamin B6Vitamin B6 +86.6%
Contains more Vitamin KVitamin K +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Zwieback Wheat Bread DV% diff.
Manganese 1.377mg 60%
Iron 0.6mg 4.09mg 44%
Vitamin B3 1.319mg 6.25mg 31%
Phosphorus 55mg 188mg 19%
Vitamin B1 0.208mg 0.439mg 19%
Sodium 227mg 601mg 16%
Calcium 20mg 165mg 15%
Vitamin E 2.44mg 0.24mg 15%
Magnesium 14mg 59mg 11%
Vitamin B2 0.239mg 0.382mg 11%
Omega-3 (ALA) 0.161g 10%
Fiber 2.5g 4.7g 9%
Selenium 28.7µg 33.4µg 9%
Fats 9.7g 4.27g 8%
Zinc 0.54mg 1.47mg 8%
Monounsaturated fat 4.244g 1.019g 8%
Saturated fat 2.525g 0.989g 7%
Calories 426kcal 313kcal 6%
Protein 10.1g 12.96g 6%
Vitamin C 5.3mg 0.2mg 6%
Carbs 74.2g 55.77g 6%
Copper 0.145mg 0.198mg 6%
Vitamin B6 0.082mg 0.153mg 5%
Vitamin K 0.9µg 5.7µg 4%
Cholesterol 8mg 0mg 3%
Potassium 305mg 223mg 2%
Vitamin A 16µg 0µg 2%
Vitamin B5 0.537mg 0.456mg 2%
Choline 10.7mg 22.1mg 2%
Polyunsaturated fat 2.073g 1.72g 2%
Protein per 100 calories 2.4g 4.1g N/A
Calories per 10 g protein 422kcal 242kcal N/A
Weight per 100 calories 23g 32g N/A
Unsaturated / Saturated Fat ratio 2.5 2.8 N/A
Net carbs 71.7g 51.07g N/A
Sugar 12.5g 6.42g N/A
Folate 87µg 86µg 0%
Trans fat 0.012g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +127.2%
Contains more CarbsCarbs +33%
Contains more ProteinProtein +28.3%
Contains more WaterWater +438.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +316.5%
Contains more Poly. FatPolyunsaturated fat +20.5%
Contains less Sat. FatSaturated fat -60.8%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.