Whole wheat bread vs Soy bread

Whole wheat breadSoy bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 40 g of whole wheat bread or 37 g of soy bread. Both get most of their calories from carbohydrate.

More in whole wheat bread: vitamin E (10×). More in soy bread: folate (3×), copper and thiamin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Whole wheat bread100 cal

39.7 g · 4.9 g protein · 16.9 g carbs (1.7 g sugars) · 1.4 g fat

Soy bread100 cal

37.5 g · 6.1 g protein · 15.7 g carbs (2.3 g sugars) · 1.4 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 calories 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%12.5%25%
  • Folate16.7 µg · 50.2 µg
    4%13%
  • Vitamin E1.1 mg · 0.1 mg
    7%1%
  • Copper0.09 mg · 0.13 mg
    10%15%
  • Thiamin (B1)0.16 mg · 0.21 mg
    13%17%

Show as: bars · dots

Where they are alike

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

  • Protein4.9 g · 6.1 g10%·12%
  • Total fat1.4 g · 1.4 g2%·2%
  • Saturated fatlimit0.29 g · 0.44 g1%·2%
  • Cholesterollimit0 mg · 1.5 mg0%·<1%
  • Carbohydrates16.9 g · 15.7 g6%·6%
  • Fiber2.4 g · 1.6 g9%·6%
  • Sodiumlimit181 mg · 221 mg8%·10%
  • Potassium101 mg · 198 mg2%·4%
  • Calcium63.9 mg · 35.2 mg5%·3%
  • Iron0.98 mg · 1.4 mg5%·8%
  • Magnesium29.8 mg · 27.3 mg7%·7%
  • Phosphorus84.1 mg · 78.3 mg7%·6%
  • Zinc0.7 mg · 0.53 mg6%·5%
  • Selenium10.2 µg · 8.8 µg19%·16%
  • Vitamin A0 µg · 7.9 µg0%·1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0.075 µg0%·<1%
  • Vitamin K3.1 µg · 0.56 µg3%·<1%
  • Riboflavin (B2)0.066 mg · 0.11 mg5%·9%
  • Niacin (B3)1.8 mg · 1.4 mg11%·9%
  • Vitamin B60.085 mg · 0.058 mg5%·3%
  • Vitamin B120 µg · 0.022 µg0%·1%
  • Choline10.8 mg · 3.6 mg2%·1%

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.

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