Zwieback vs. Oat bread — In-Depth Nutrition Comparison

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The main differences between zwieback and oat bread

Zwieback is richer in vitamin E and vitamin C, yet oat bread is richer in iron, vitamin B1, vitamin B3, phosphorus, vitamin B2, and fiber.
Daily need coverage for iron for oat bread is 32% higher.
Oat bread contains less saturated fat.

Food types used in this article are Zwieback and Bread, oat bran.

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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.

Zwieback

Oat bread

Contains more PotassiumPotassium	+107.5%
Contains less SodiumSodium	-35.7%

Contains more MagnesiumMagnesium	+150%
Contains more CalciumCalcium	+225%
Contains more IronIron	+420%
Contains more ZincZinc	+64.8%
Contains more PhosphorusPhosphorus	+156.4%

~equal in Copper ~0.135mg

~equal in Selenium ~30µg

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.

Zwieback

Oat bread

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+700%
Contains more Vitamin EVitamin E	+454.5%
Contains more Vitamin B6Vitamin B6	+12.3%

Contains more Vitamin B1Vitamin B1	+142.3%
Contains more Vitamin B2Vitamin B2	+44.8%
Contains more Vitamin B3Vitamin B3	+266.3%
Contains more Vitamin KVitamin K	+33.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.581mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese		0.779mg	34%
Iron	0.6mg	3.12mg	32%
Vitamin B1	0.208mg	0.504mg	25%
Vitamin B3	1.319mg	4.831mg	22%
Vitamin E	2.44mg	0.44mg	13%
Phosphorus	55mg	141mg	12%
Carbs	74.2g	39.8g	11%
Calories	426kcal	236kcal	10%
Fats	9.7g	4.4g	8%
Fiber	2.5g	4.5g	8%
Vitamin B2	0.239mg	0.346mg	8%
Saturated fat	2.525g	0.697g	8%
Monounsaturated fat	4.244g	1.59g	7%
Vitamin C	5.3mg	0mg	6%
Magnesium	14mg	35mg	5%
Calcium	20mg	65mg	5%
Potassium	305mg	147mg	5%
Sodium	227mg	353mg	5%
Cholesterol	8mg	0mg	3%
Zinc	0.54mg	0.89mg	3%
Polyunsaturated fat	2.073g	1.694g	3%
Vitamin A	16µg	2µg	2%
Selenium	28.7µg	30µg	2%
Folate	87µg	81µg	2%
Protein	10.1g	10.4g	1%
Copper	0.145mg	0.135mg	1%
Vitamin B5	0.537mg	0.581mg	1%
Vitamin B6	0.082mg	0.073mg	1%
Choline	10.7mg	18.7mg	1%
Net carbs	71.7g	35.3g	N/A
Sugar	12.5g	7.7g	N/A
Vitamin K	0.9µg	1.2µg	0%
Trans fat	0.012g		N/A
Tryptophan		0.131mg	0%
Threonine		0.299mg	0%
Isoleucine		0.399mg	0%
Leucine		0.733mg	0%
Lysine		0.297mg	0%
Methionine		0.179mg	0%
Phenylalanine		0.518mg	0%
Valine		0.461mg	0%
Histidine		0.225mg	0%