Zwieback vs. Navajo frybread — In-Depth Nutrition Comparison
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How are zwieback and navajo frybread different?
- Zwieback is higher in selenium, vitamin E, vitamin B5, and potassium; however, navajo frybread is richer in iron, vitamin B3, vitamin B1, phosphorus, and folate.
- Daily need coverage for iron for navajo frybread is 43% higher.
- Zwieback has less saturated fat.
Zwieback and Frybread, made with lard (Navajo) are the varieties used in this article.
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.
| Contains more PotassiumPotassium | +296.1% |
| Contains more CopperCopper | +59.3% |
| Contains more ZincZinc | +54.3% |
| Contains less SodiumSodium | -31% |
| Contains more SeleniumSelenium | +54.3% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +185% |
| Contains more IronIron | +573.3% |
| Contains more PhosphorusPhosphorus | +123.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +227.4% |
| Contains more Vitamin B6Vitamin B6 | +115.8% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more Vitamin B1Vitamin B1 | +106.7% |
| Contains more Vitamin B3Vitamin B3 | +249% |
| Contains more FolateFolate | +40.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.6mg | 4.04mg | 43% |
| Vitamin B3 | 1.319mg | 4.603mg | 21% |
| Vitamin B1 | 0.208mg | 0.43mg | 19% |
| Starch | 42.85g | 18% | |
| Selenium | 28.7µg | 18.6µg | 18% |
| Vitamin E | 2.44mg | 0mg | 16% |
| Manganese | 0.297mg | 13% | |
| Fiber | 2.5g | 10% | |
| Phosphorus | 55mg | 123mg | 10% |
| Saturated fat | 2.525g | 4.621g | 10% |
| Carbs | 74.2g | 48.26g | 9% |
| Folate | 87µg | 122µg | 9% |
| Protein | 10.1g | 6.69g | 7% |
| Potassium | 305mg | 77mg | 7% |
| Vitamin B5 | 0.537mg | 0.164mg | 7% |
| Polyunsaturated fat | 2.073g | 1.055g | 7% |
| Vitamin C | 5.3mg | 6% | |
| Copper | 0.145mg | 0.091mg | 6% |
| Calories | 426kcal | 330kcal | 5% |
| Fats | 9.7g | 12.22g | 4% |
| Calcium | 20mg | 57mg | 4% |
| Sodium | 227mg | 329mg | 4% |
| Vitamin B6 | 0.082mg | 0.038mg | 3% |
| Zinc | 0.54mg | 0.35mg | 2% |
| Vitamin A | 16µg | 2% | |
| Vitamin B2 | 0.239mg | 0.217mg | 2% |
| Choline | 10.7mg | 2% | |
| Magnesium | 14mg | 18mg | 1% |
| Net carbs | 71.7g | 48.26g | N/A |
| Cholesterol | 8mg | 7mg | 0% |
| Sugar | 12.5g | 2.03g | N/A |
| Vitamin K | 0.9µg | 0.8µg | 0% |
| Trans fat | 0.012g | N/A | |
| Monounsaturated fat | 4.244g | 4.411g | 0% |
| Omega-3 - ALA | 0.051g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.004g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.018g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.1 g
Fats:
9.7 g
Carbs:
74.2 g
Water:
4.5 g
Other:
1.5 g
Protein:
6.69 g
Fats:
12.22 g
Carbs:
48.26 g
Water:
31.57 g
Other:
1.26 g
| Contains more ProteinProtein | +51% |
| Contains more CarbsCarbs | +53.8% |
| Contains more OtherOther | +19% |
| Contains more FatsFats | +26% |
| Contains more WaterWater | +601.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.525 g
Monounsaturated fat:
Mono. Fat
4.244 g
Polyunsaturated fat:
Poly. Fat
2.073 g
Saturated fat:
Sat. Fat
4.621 g
Monounsaturated fat:
Mono. Fat
4.411 g
Polyunsaturated fat:
Poly. Fat
1.055 g
| Contains less Sat. FatSaturated fat | -45.4% |
| Contains more Poly. FatPolyunsaturated fat | +96.5% |
~equal in
Monounsaturated fat
~4.411g
