Nutrition Comparison Tool
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White Bread
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Whole Wheat Bread
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 4% DV 77 calories
  • Whole Wheat Bread 1 slice (x1) 4% DV 81 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 1% DV 0.97g
  • Whole Wheat Bread 1 slice (x1) 1% DV 1.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 5% DV 14.3g
  • Whole Wheat Bread 1 slice (x1) 5% DV 13.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 5% DV 2.6g
  • Whole Wheat Bread 1 slice (x1) 8% DV 4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 0% DV 0mg
  • Whole Wheat Bread 1 slice (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 1% DV 0.2g
  • Whole Wheat Bread 1 slice (x1) 1% DV 0.23g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 3% DV 0.78g
  • Whole Wheat Bread 1 slice (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 3% DV 1.6g
  • Whole Wheat Bread 1 slice (x1) 3% DV 1.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 6% DV 1mg
  • Whole Wheat Bread 1 slice (x1) 4% DV 0.79mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 3% DV 41.8mg
  • Whole Wheat Bread 1 slice (x1) 4% DV 51.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • White Bread 1 slice (x1) 1% DV 36.5mg
  • Whole Wheat Bread 1 slice (x1) 2% DV 81.3mg
Comparison Table

Table Legend

  1. White Bread
  2. Whole Wheat Bread
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 29 32
Calories
(%DV)		 77
(4%)		 81
(4%)
Fat (g)
(%DV)		 0.97
(1%)		 1.1
(1%)
Protein (g)
(%DV)		 2.6
(5%)		 4
(8%)
Carbohydrate (g)
(%DV)		 14.3
(5%)		 13.7
(5%)
Sugars (g)
(%DV)		 1.6
(3%)		 1.4
(3%)
Fiber (g)
(%DV)		 0.78
(3%)		 1.9
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.2
(1%)		 0.23
(1%)
Net-Carbs (g) 13.5
11.7
Trans Fatty Acids (g) 0.01
0.01
  Minerals
Food # 1 2
Weight (g) 29 32
Calcium (mg)
(%DV)		 41.8
(3%)		 51.5
(4%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 0.79
(4%)
Potassium, K (mg)
(%DV)		 36.5
(1%)		 81.3
(2%)
Magnesium (mg)
(%DV)		 6.7
(2%)		 24
(6%)
Phosphorus, P (mg)
(%DV)		 28.4
(2%)		 67.8
(5%)
Sodium (mg)
(%DV)		 142.1
(6%)		 145.6
(6%)
Zinc, Zn (mg)
(%DV)		 0.21
(2%)		 0.57
(5%)
Copper, Cu (mg)
(%DV)		 0.03
(3%)		 0.07
(8%)
Manganese (mg)
(%DV)		 0.16
(7%)		 0.7
(30%)
Selenium, Se (mcg)
(%DV)		 6.4
(12%)		 8.2
(15%)
Fluoride, F (mcg)
(%AI)		 14.2
(0%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0.52
0.61
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 29 32
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.15
(13%)		 0.13
(11%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(5%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 1.4
(9%)		 1.4
(9%)
Vitamin B5 (PA) (mg)
(%DV)		 0.16
(3%)		 0.21
(4%)
Vitamin B6 (mg)
(%DV)		 0.03
(1%)		 0.07
(4%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 32.2
(8%)		 13.4
(3%)
Folic acid (mcg)
(%)		 24.9
(6%)		 0
(0%)
Food Folate (mcg)
(%)		 7.2
(2%)		 13.4
(3%)
Folate DFE (mcg)
(%)		 49.6
(12%)		 13.4
(3%)
Choline (mg)
(%DV)		 4.2
(1%)		 8.7
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0.64
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0.29 0.96
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 12.8
27.8
Vitamin E (mg)
(%DV)		 0.06
(0%)		 0.85
(6%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.06
(0%)		 2.5
(2%)
Vitamin K1 (mcg) --
0.19
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 29 32
Water (g) 10.6
12.5
Ash (g) 0.57
0.74
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 0.82
1.45
  Carbohydrates
Food # 1 2
Weight (g) 29 32
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0
0.01
Glucose (Dextrose) (g) 0.46
0.34
Fructose (g) 0.7
0.71
Lactose (g) 0
0
Maltose (g) 0.48
0.33
Galactose (g) 0
0
Starch (g) 10.8
9.2
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 29 32
Monounsaturated Fats (g) 0.174
0.198
Polyunsaturated Fats (g) 0.465
0.509
Omega 3s (g)
(%AI)		 0.048
(3%)		 0.044
(3%)
Omega 6s (g)
(%AI)		 0.413
(2%)		 0.462
(3%)
Omega 3 to Omega 6 Ratio 0.12
0.1
Omega 6 to Omega 3 Ratio 8.58
10.4
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.048
(3%)		 0.044
(3%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) 0
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.461
gamma-Linolenic Acid (GLA) (g) 0
0.001
c-c-n6-Eicosadienoic Acid (g) 0.001
0.001
DHG-linolenic acid (DGLA) (g) 0
0
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0.001
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.001
0.001
Capric Acid (10:0) (g) 0.001
0.003
Lauric Acid (12:0) (g) 0.004
0.004
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.003
0.003
Pentadecanoic Acid (15:0) (g) 0.001
0.001
Palmitic Acid (16:0) (g) 0.122
0.139
Margaric Acid (17:0) (g) 0.001
0.001
Stearic Acid (18:0) (g) 0.063
0.074
Arachidic Acid (20:0) (g) 0.002
0.002
Behenic Acid (22:0) (g) 0.002
0.002
Lignoceric Acid (24:0) (g) 0.001
0.001
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0.005
0.005
cis-Palmitoleic Acid (16:1 cis) (g) 0.005
0.005
Heptadecenoic Acid (17:1) (g) 0.001
0.001
Oleic Acid (18:1) (g) 0.165
0.187
c-Oleic Acid (18:1 cis) (g) 0.159
0.182
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.003
0.005
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) 0
0
c-Tetracosenoic Acid (24:1 c) (g) 0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.413
0.463
Conjugated Linoleic Acid (CLAs) (g) 0
0
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.048
0.044
Octadecatrienoic Acid (mixed) (g) --
0
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0.001
0.001
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) 0.001
0
Trans Fats  
t-Polyenoic Fats (g) 0.001
0.002
t-Monoenoic Fats (g) 0.006
0.005
t-Palmitoleic Acid (16:1 t) (g) 0
0
t-Oleic Acid (18:1 t) (g) 0.006
0.005
t-Docosenoic Acid (22:1 t) (g) 0
0
t-Octadecadienoic Acid (18:2 t) (g) 0.001
0.002
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 29 32
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Leucine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Lysine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Methionine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Threonine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 --
(--%)
Valine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Conditional  
Arginine (mg) --
--
Cystine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Glycine (mg) --
--
Proline (mg) --
--
Tyrosine (mg)
(%RDI)		 --
(--%)		 --
(--%)
Non-Essential  
Alanine (mg) --
--
Aspartic acid (mg) --
--
Betaine (mg) 30
40
Glutamic acid (mg) --
--
Hydroxyproline (mg) --
--
Serine (mg) --
--
Data Source
White Bread
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.