Whole wheat bread vs Soy bread
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
12.4 g protein · 42.7 g carbs (4.3 g sugars) · 3.5 g fat
16.4 g protein · 42 g carbs (6 g sugars) · 3.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate11% vs 34%
42 µg vs 134 µg
- Vitamin E18% vs 2%
2.7 mg vs 0.27 mg
- Copper25% vs 39%
0.23 mg vs 0.35 mg
- Thiamin (B1)33% vs 46%
0.39 mg vs 0.55 mg
- Riboflavin (B2)13% vs 23%
0.17 mg vs 0.3 mg
- Protein25% vs 33%
12.4 g vs 16.4 g
- Iron14% vs 21%
2.5 mg vs 3.8 mg
- Potassium5% vs 11%
254 mg vs 528 mg
- Sodiumlimit20% vs 26%
455 mg vs 589 mg
- Fiber21% vs 16%
6 g vs 4.4 g
- Vitamin K7% vs 1%
7.8 µg vs 1.5 µg
- Calcium12% vs 7%
161 mg vs 94 mg
- Niacin (B3)28% vs 23%
4.4 mg vs 3.7 mg
- Selenium47% vs 43%
25.7 µg vs 23.4 µg
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.