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  6. Zwieback vs. White bread

Zwieback vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between zwieback and white bread?

  • Zwieback is richer in vitamin E and selenium, while white bread is higher in iron, vitamin B1, vitamin B3, calcium, phosphorus, and folate.
  • White bread's daily need coverage for iron is 38% higher.
  • White bread has 11 times less vitamin E than zwieback. Zwieback has 2.44mg of vitamin E, while white bread has 0.22mg.
  • White bread is lower in saturated fat.

We used Zwieback and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Zwieback vs White 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 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +142.1%
Contains more CopperCopper +43.6%
Contains less SodiumSodium -53.7%
Contains more SeleniumSelenium +30.5%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +620%
Contains more IronIron +501.7%
Contains more ZincZinc +37%
Contains more PhosphorusPhosphorus +78.2%

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1009.1%
Contains more Vitamin KVitamin K +350%
Contains more Vitamin B1Vitamin B1 +156.3%
Contains more Vitamin B3Vitamin B3 +262.4%
Contains more FolateFolate +27.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B5 ~0.536mg
~equal in Vitamin B6 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zwieback White bread DV% diff.
Iron 0.6mg 3.61mg 38%
Vitamin B1 0.208mg 0.533mg 27%
Manganese 0.536mg 23%
Vitamin B3 1.319mg 4.78mg 22%
Starch 37.17g 15%
Vitamin E 2.44mg 0.22mg 15%
Calcium 20mg 144mg 12%
Selenium 28.7µg 22µg 12%
Sodium 227mg 490mg 11%
Fats 9.7g 3.33g 10%
Monounsaturated fat 4.244g 0.599g 9%
Calories 426kcal 266kcal 8%
Carbs 74.2g 49.42g 8%
Saturated fat 2.525g 0.698g 8%
Vitamin C 5.3mg 0mg 6%
Phosphorus 55mg 98mg 6%
Folate 87µg 111µg 6%
Potassium 305mg 126mg 5%
Copper 0.145mg 0.101mg 5%
Protein 10.1g 8.85g 3%
Cholesterol 8mg 0mg 3%
Polyunsaturated fat 2.073g 1.602g 3%
Fructose 2.43g 3%
Magnesium 14mg 23mg 2%
Zinc 0.54mg 0.74mg 2%
Vitamin A 16µg 0µg 2%
Fiber 2.5g 2.7g 1%
Vitamin K 0.9µg 0.2µg 1%
Choline 10.7mg 14.6mg 1%
Net carbs 71.7g 46.72g N/A
Sugar 12.5g 5.67g N/A
Vitamin B2 0.239mg 0.243mg 0%
Vitamin B5 0.537mg 0.536mg 0%
Vitamin B6 0.082mg 0.087mg 0%
Trans fat 0.012g 0.027g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +14.1%
Contains more FatsFats +191.3%
Contains more CarbsCarbs +50.1%
Contains more WaterWater +709.3%
Contains more OtherOther +32%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +608.5%
Contains more Poly. FatPolyunsaturated fat +29.4%
Contains less Sat. FatSaturated fat -72.4%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.