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  6. White bread vs. Corn raw

White bread vs. Corn raw — In-Depth Nutrition Comparison

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What are the main differences between white bread and corn raw?

  • White bread has more selenium, iron, vitamin B1, vitamin B3, folate, manganese, vitamin B2, calcium, and protein than corn raw.
  • White bread's daily need coverage for selenium is 39% higher.
  • Corn raw has 72 times less calcium than white bread. White bread has 144mg of calcium, while corn raw has 2mg.
  • Corn raw is lower in sodium.
  • White bread has a higher glycemic index (73) than corn raw (52).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Corn, sweet, yellow, raw types in this comparison.

Infographic

White bread vs Corn raw 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 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +7100%
Contains more IronIron +594.2%
Contains more CopperCopper +87%
Contains more ZincZinc +60.9%
Contains more ManganeseManganese +228.8%
Contains more SeleniumSelenium +3566.7%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +114.3%
Contains less SodiumSodium -96.9%
~equal in Phosphorus ~89mg

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% 4.4% 133% 56% 90% 32% 20% 0% 0.5% 83%
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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +243.9%
Contains more Vitamin B2Vitamin B2 +341.8%
Contains more Vitamin B3Vitamin B3 +170.1%
Contains more FolateFolate +164.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Corn raw DV% diff.
Iron 3.61mg 0.52mg 39%
Selenium 22µg 0.6µg 39%
Vitamin B1 0.533mg 0.155mg 32%
Sodium 490mg 15mg 21%
Vitamin B3 4.78mg 1.77mg 19%
Folate 111µg 42µg 17%
Manganese 0.536mg 0.163mg 16%
Calcium 144mg 2mg 14%
Vitamin B2 0.243mg 0.055mg 14%
Starch 37.17g 5.7g 13%
Protein 8.85g 3.27g 11%
Carbs 49.42g 18.7g 10%
Omega-3 (ALA) 0.166g 0.014g 10%
Calories 266kcal 86kcal 9%
Vitamin C 0mg 6.8mg 8%
Polyunsaturated fat 1.602g 0.487g 7%
Copper 0.101mg 0.054mg 5%
Potassium 126mg 270mg 4%
Vitamin B5 0.536mg 0.717mg 4%
Fats 3.33g 1.35g 3%
Magnesium 23mg 37mg 3%
Fiber 2.7g 2g 3%
Zinc 0.74mg 0.46mg 3%
Omega-6 (Linoleic acid) 0.468g 3%
Choline 14.6mg 23mg 2%
Saturated fat 0.698g 0.325g 2%
Phosphorus 98mg 89mg 1%
Vitamin A 0µg 9µg 1%
Vitamin E 0.22mg 0.07mg 1%
Fructose 2.43g 1.94g 1%
Protein per 100 calories 3.3g 3.8g N/A
Calories per 10 g protein 301kcal 263kcal N/A
Weight per 100 calories 38g 116g N/A
Unsaturated / Saturated Fat ratio 3.2 2.8 N/A
Net carbs 46.72g 16.7g N/A
Sugar 5.67g 6.26g N/A
Vitamin B6 0.087mg 0.093mg 0%
Vitamin K 0.2µg 0.3µg 0%
Trans fat 0.027g 0g N/A
Monounsaturated fat 0.599g 0.432g 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 (EPA) 0.001g 0g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +170.6%
Contains more FatsFats +146.7%
Contains more CarbsCarbs +164.3%
Contains more WaterWater +108.8%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +38.7%
Contains more Poly. FatPolyunsaturated fat +229%
Contains less Sat. FatSaturated fat -53.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +552.1%
Contains more FructoseFructose +25.3%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +118.5%
~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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.