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  6. White bread vs. Wheat Bread

White bread vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between white bread and wheat Bread

  • White bread is richer in vitamin B1, yet wheat Bread is richer in manganese, selenium, phosphorus, copper, vitamin B2, vitamin B3, magnesium, fiber, and zinc.
  • Daily need coverage for manganese for wheat Bread is 37% higher.
  • Wheat Bread has a lower glycemic index than white bread.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Bread, wheat, toasted.

Infographic

White bread vs Wheat Bread 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.
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%
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 less SodiumSodium -18.5%
Contains more MagnesiumMagnesium +156.5%
Contains more CalciumCalcium +14.6%
Contains more PotassiumPotassium +77%
Contains more IronIron +13.3%
Contains more CopperCopper +96%
Contains more ZincZinc +98.6%
Contains more PhosphorusPhosphorus +91.8%
Contains more ManganeseManganese +156.9%
Contains more SeleniumSelenium +51.8%

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 Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more FolateFolate +29.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +57.2%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin B6Vitamin B6 +75.9%
Contains more Vitamin KVitamin K +2750%
Contains more CholineCholine +51.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Wheat Bread DV% diff.
Manganese 0.536mg 1.377mg 37%
Selenium 22µg 33.4µg 21%
Starch 37.17g 15%
Phosphorus 98mg 188mg 13%
Copper 0.101mg 0.198mg 11%
Vitamin B2 0.243mg 0.382mg 11%
Vitamin B3 4.78mg 6.25mg 9%
Magnesium 23mg 59mg 9%
Vitamin B1 0.533mg 0.439mg 8%
Fiber 2.7g 4.7g 8%
Protein 8.85g 12.96g 8%
Zinc 0.74mg 1.47mg 7%
Iron 3.61mg 4.09mg 6%
Folate 111µg 86µg 6%
Vitamin B6 0.087mg 0.153mg 5%
Vitamin K 0.2µg 5.7µg 5%
Sodium 490mg 601mg 5%
Potassium 126mg 223mg 3%
Fructose 2.43g 3%
Vitamin B5 0.536mg 0.456mg 2%
Calories 266kcal 313kcal 2%
Calcium 144mg 165mg 2%
Carbs 49.42g 55.77g 2%
Fats 3.33g 4.27g 1%
Choline 14.6mg 22.1mg 1%
Saturated fat 0.698g 0.989g 1%
Monounsaturated fat 0.599g 1.019g 1%
Polyunsaturated fat 1.602g 1.72g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 46.72g 51.07g N/A
Sugar 5.67g 6.42g N/A
Vitamin E 0.22mg 0.24mg 0%
Trans fat 0.027g 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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g 0.161g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +50.3%
Contains more ProteinProtein +46.4%
Contains more FatsFats +28.2%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +39.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 less Sat. FatSaturated fat -29.4%
Contains more Mono. FatMonounsaturated fat +70.1%
~equal in Polyunsaturated fat ~1.72g

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