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  6. Bread, white wheat vs. White bread

Bread, white wheat vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between bread, white wheat and white bread?

  • Bread, white wheat is richer in calcium, fiber, iron, vitamin K, and copper, while white bread is higher in selenium.
  • Bread, white wheat's daily need coverage for calcium is 54% higher.
  • White bread has 39 times less vitamin K than bread, white wheat. Bread, white wheat has 7.7µg of vitamin K, while white bread has 0.2µg.

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

Infographic

Bread, white wheat vs White 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 19% 205% 11% 183% 50% 26% 44% 62% 83% 88%
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 MagnesiumMagnesium +13%
Contains more CalciumCalcium +375%
Contains more IronIron +35.5%
Contains more CopperCopper +47.5%
Contains more ZincZinc +28.4%
Contains more ManganeseManganese +18.3%
Contains more SeleniumSelenium +36.6%
~equal in Potassium ~126mg
~equal in Phosphorus ~98mg
~equal in Sodium ~490mg

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 0% 0% 0% 7.6% 128% 59% 84% 27% 18% 0% 19% 95%
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% 0% 0% 4.4% 133% 56% 90% 32% 20% 0% 0.5% 83%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin KVitamin K +3750%
Contains more FolateFolate +14.4%
Contains more Vitamin B5Vitamin B5 +17.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.533mg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B3 ~4.78mg
~equal in Vitamin B6 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bread, white wheat White bread DV% diff.
Calcium 684mg 144mg 54%
Fiber 9.2g 2.7g 26%
Iron 4.89mg 3.61mg 16%
Selenium 16.1µg 22µg 11%
Vitamin K 7.7µg 0.2µg 6%
Copper 0.149mg 0.101mg 5%
Omega-3 (ALA) 0.083g 0.166g 5%
Omega-6 (Linoleic acid) 0.875g 5%
Protein 10.66g 8.85g 4%
Starch 27.25g 37.17g 4%
Manganese 0.634mg 0.536mg 4%
Folate 127µg 111µg 4%
Polyunsaturated fat 0.973g 1.602g 4%
Fats 2.15g 3.33g 2%
Carbs 43.91g 49.42g 2%
Zinc 0.95mg 0.74mg 2%
Vitamin B1 0.51mg 0.533mg 2%
Vitamin B3 4.455mg 4.78mg 2%
Vitamin B5 0.455mg 0.536mg 2%
Calories 238kcal 266kcal 1%
Magnesium 26mg 23mg 1%
Phosphorus 103mg 98mg 1%
Sodium 478mg 490mg 1%
Vitamin E 0.38mg 0.22mg 1%
Vitamin B2 0.255mg 0.243mg 1%
Vitamin B6 0.08mg 0.087mg 1%
Choline 8.1mg 14.6mg 1%
Monounsaturated fat 0.393g 0.599g 1%
Protein per 100 calories 4.5g 3.3g N/A
Calories per 10 g protein 223kcal 301kcal N/A
Weight per 100 calories 42g 38g N/A
Unsaturated / Saturated Fat ratio 2.2 3.2 N/A
Net carbs 34.71g 46.72g N/A
Potassium 127mg 126mg 0%
Sugar 5g 5.67g N/A
Trans fat 0.031g 0.027g N/A
Saturated fat 0.63g 0.698g 0%
Fructose 2.7g 2.43g 0%
Omega-3 (EPA) 0.003g 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.002g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 44% 40% 4%
Protein: 10.66 g
Fats: 2.15 g
Carbs: 43.91 g
Water: 39.6 g
Other: 3.68 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 +20.5%
Contains more FatsFats +54.9%
Contains more CarbsCarbs +12.5%
~equal in Water ~36.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 20% 49%
Saturated fat: Sat. Fat 0.63 g
Monounsaturated fat: Mono. Fat 0.393 g
Polyunsaturated fat: Poly. Fat 0.973 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 less Sat. FatSaturated fat -9.7%
Contains more Mono. FatMonounsaturated fat +52.4%
Contains more Poly. FatPolyunsaturated fat +64.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 5% 8% 2%
Starch: 27.25 g
Sucrose: 0 g
Glucose: 1.5 g
Fructose: 2.7 g
Lactose: 0 g
Maltose: 0.8 g
Galactose: 0 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more StarchStarch +36.4%
Contains more MaltoseMaltose +108.8%
~equal in Sucrose ~0g
~equal in Glucose ~1.57g
~equal in Fructose ~2.43g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Bread, white wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167532/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.