Whole wheat bread vs Soy bread
In short
One serving each: 81 calories in whole wheat bread (1 slice, 32 g), 75 calories in soy bread (1 medium or regular slice, 28 g). Both get most of their calories from carbohydrate.
More in whole wheat bread: vitamin E (11×). More in soy bread: folate (2.8×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 slice (32 g) · 4 g protein · 13.7 g carbs (1.4 g sugars) · 1.1 g fat
1 medium or regular slice (28 g) · 4.6 g protein · 11.7 g carbs (1.7 g sugars) · 1.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Folate13.4 µg · 37.5 µg3%9%
- Vitamin E0.85 mg · 0.076 mg6%1%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4 g · 4.6 g8%·9%
- Total fat1.1 g · 1.1 g1%·1%
- Saturated fatlimit0.23 g · 0.33 g1%·2%
- Cholesterollimit0 mg · 1.1 mg0%·<1%
- Carbohydrates13.7 g · 11.7 g5%·4%
- Fiber1.9 g · 1.2 g7%·4%
- Sodiumlimit146 mg · 165 mg6%·7%
- Potassium81.3 mg · 148 mg2%·3%
- Calcium51.5 mg · 26.3 mg4%·2%
- Iron0.79 mg · 1.1 mg4%·6%
- Magnesium24 mg · 20.4 mg6%·5%
- Phosphorus67.8 mg · 58.5 mg5%·5%
- Zinc0.57 mg · 0.4 mg5%·4%
- Copper0.073 mg · 0.099 mg8%·11%
- Selenium8.2 µg · 6.6 µg15%·12%
- Vitamin A0 µg · 5.9 µg0%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.056 µg0%·<1%
- Vitamin K2.5 µg · 0.42 µg2%·<1%
- Thiamin (B1)0.13 mg · 0.15 mg11%·13%
- Riboflavin (B2)0.053 mg · 0.083 mg4%·6%
- Niacin (B3)1.4 mg · 1 mg9%·6%
- Vitamin B60.069 mg · 0.043 mg4%·3%
- Vitamin B120 µg · 0.017 µg0%·1%
- Choline8.7 mg · 2.7 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.