Whole wheat bread vs Soy bread

Whole wheat breadSoy bread
Same weightSame caloriesOne serving

In short

Gram for gram, there are 6% more calories in soy bread than in whole wheat bread (267 vs 252 in 100 g). Both get most of their calories from carbohydrate.

More in whole wheat bread: vitamin E (9.9×), fiber, vitamin K (5.2×), calcium and 2 more. More in soy bread: folate (3.2×), copper, thiamin, riboflavin and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Whole wheat bread252 cal

12.4 g protein · 42.7 g carbs (4.3 g sugars) · 3.5 g fat

Soy bread267 cal

16.4 g protein · 42 g carbs (6 g sugars) · 3.8 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Folate42 µg · 134 µg
    11%34%
  • Vitamin E2.7 mg · 0.27 mg
    18%2%
  • Copper0.23 mg · 0.35 mg
    25%39%
  • Thiamin (B1)0.39 mg · 0.55 mg
    33%46%
  • Riboflavin (B2)0.17 mg · 0.3 mg
    13%23%
  • Protein12.4 g · 16.4 g
    25%33%
  • Iron2.5 mg · 3.8 mg
    14%21%
  • Potassium254 mg · 528 mg
    5%11%
  • Sodiumlimit455 mg · 589 mg
    20%26%
  • Fiber6 g · 4.4 g
    21%16%
  • Vitamin K7.8 µg · 1.5 µg
    7%1%
  • Calcium161 mg · 94 mg
    12%7%
  • Niacin (B3)4.4 mg · 3.7 mg
    28%23%
  • Selenium25.7 µg · 23.4 µg
    47%43%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Total fat3.5 g · 3.8 g4%·5%
  • Saturated fatlimit0.72 g · 1.2 g4%·6%
  • Cholesterollimit0 mg · 4 mg0%·1%
  • Carbohydrates42.7 g · 42 g16%·15%
  • Magnesium75 mg · 73 mg18%·17%
  • Phosphorus212 mg · 209 mg17%·17%
  • Zinc1.8 mg · 1.4 mg16%·13%
  • Vitamin A0 µg · 21 µg0%·2%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0.2 µg0%·1%
  • Vitamin B60.21 mg · 0.15 mg13%·9%
  • Vitamin B120 µg · 0.06 µg0%·3%
  • Choline27.2 mg · 9.6 mg5%·2%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Whole wheat bread (SR Legacy 172688), Soy bread (Survey (FNDDS) 2707790). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

vs
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Whole wheat bread vs Soy bread: nutrition compared | MyFoodAnalysis