White bread vs. Shark — In-Depth Nutrition Comparison

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A recap on the differences between white bread and shark

White bread is higher in vitamin B1, iron, folate, and manganese, yet shark is higher in vitamin B12, protein, selenium, vitamin B6, and fats.
Shark covers your daily vitamin B12 needs 50% more than white bread.
White bread contains 11 times more manganese than shark. While white bread contains 0.536mg of manganese, shark contains only 0.05mg.
The glycemic index of shark is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Fish, shark, mixed species, cooked, batter-dipped and fried.

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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.

White bread

Shark

Contains more CalciumCalcium	+188%
Contains more IronIron	+225.2%
Contains more CopperCopper	+140.5%
Contains more ZincZinc	+54.2%
Contains more ManganeseManganese	+972%

Contains more MagnesiumMagnesium	+87%
Contains more PotassiumPotassium	+23%
Contains more PhosphorusPhosphorus	+98%
Contains less SodiumSodium	-75.1%
Contains more SeleniumSelenium	+54.5%

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.

White bread

Shark

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+640.3%
Contains more Vitamin B2Vitamin B2	+150.5%
Contains more Vitamin B3Vitamin B3	+71.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+640%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+15.7%
Contains more Vitamin B6Vitamin B6	+244.8%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	1.21µg	50%
Vitamin B1	0.533mg	0.072mg	38%
Iron	3.61mg	1.11mg	31%
Folate	111µg	15µg	24%
Selenium	22µg	34µg	22%
Manganese	0.536mg	0.05mg	21%
Protein	8.85g	18.62g	20%
Cholesterol	0mg	59mg	20%
Fats	3.33g	13.82g	16%
Sodium	490mg	122mg	16%
Vitamin B6	0.087mg	0.3mg	16%
Starch	37.17g		15%
Carbs	49.42g	6.39g	14%
Phosphorus	98mg	194mg	14%
Polyunsaturated fat	1.602g	3.701g	14%
Monounsaturated fat	0.599g	5.935g	13%
Vitamin B3	4.78mg	2.783mg	12%
Fiber	2.7g	0g	11%
Vitamin B2	0.243mg	0.097mg	11%
Saturated fat	0.698g	3.205g	11%
Omega-3 (ALA)	0.166g		10%
Calcium	144mg	50mg	9%
Copper	0.101mg	0.042mg	7%
Vitamin A	0µg	54µg	6%
Magnesium	23mg	43mg	5%
Choline	14.6mg		3%
Fructose	2.43g		3%
Calories	266kcal	228kcal	2%
Zinc	0.74mg	0.48mg	2%
Vitamin B5	0.536mg	0.62mg	2%
Potassium	126mg	155mg	1%
Vitamin E	0.22mg		1%
Protein per 100 calories	3.3g	8.2g	N/A
Calories per 10 g protein	301kcal	122kcal	N/A
Weight per 100 calories	38g	44g	N/A
Unsaturated / Saturated Fat ratio	3.2	3	N/A
Net carbs	46.72g	6.39g	N/A
Sugar	5.67g		N/A
Vitamin K	0.2µg		0%
Trans fat	0.027g		N/A
Tryptophan		0.212mg	0%
Threonine		0.843mg	0%
Isoleucine		0.867mg	0%
Leucine		1.515mg	0%
Lysine		1.634mg	0%
Methionine		0.541mg	0%
Phenylalanine		0.75mg	0%
Valine		0.965mg	0%
Histidine		0.538mg	0%
Omega-3 (EPA)	0.001g	0.258g	N/A
Omega-3 (DHA)	0g	0.431g	N/A
Omega-3 (DPA)	0g	0.089g	N/A
Omega-6 (Eicosadienoic acid)	0.002g		N/A