Bread vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Bread, crumbs, dry, grated, plain is higher in more vitamins & minerals
Calories (kcal)
Bread 395
Salt —
Protein (g)
Bread 13.4
Salt —
Carbs (g)
Bread 72.0
Salt —
Fat (g)
Bread 5.30
Salt —
Fiber (g)
Bread 4.50
Salt —
Quick answers
Which is more nutrient-dense?
Bread, crumbs, dry, grated, plain scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Bread | Salt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 395 kcal | — | |
| Macronutrients | |||
| Water | 6.51 g | 0.420 g | +1450% |
| Protein | 13.4 g | — | |
| Total lipid (fat) | 5.30 g | — | |
| Carbohydrate, by difference | 72.0 g | — | |
| Fiber, total dietary | 4.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.20 g | — | |
| Fatty acids, total monounsaturated | 1.02 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.967 mg | — | |
| Riboflavin (Vitamin B2) | 0.403 mg | — | |
| Niacin (Vitamin B3) | 6.63 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.552 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.121 mg | — | |
| Biotin (Vitamin B7) | 107 ug | — | |
| Folate, total (Vitamin B9) | 82.0 ug | — | |
| Choline, total | 14.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0.350 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.080 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 183 mg | 50.0 mg | +266% |
| Iron, Fe | 4.83 mg | 0 mg | |
| Magnesium, Mg | 43.0 mg | 0 mg | |
| Phosphorus, P | 165 mg | 0 mg | |
| Potassium, K | 196 mg | 2.00 mg | +9700% |
| Sodium, Na | 732 mg | 38700 mg | -98% |
| Zinc, Zn | 1.45 mg | 0 mg | |
| Copper, Cu | 0.255 mg | 0 mg | |
| Manganese, Mn | 0.919 mg | 0.032 mg | +2772% |
| Selenium, Se | 25.2 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 1653 kj | — | |
| Ash | 2.87 g | 99.0 g | -97% |
| Total Sugars | 6.20 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 1.82 g | — | |
| Fructose | 2.46 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.92 g | — | |
| Galactose | 0 g | — | |
| Starch | 59.7 g | — | |
| Iodine, I | — | 5080 ug | |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 164 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.760 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.180 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 1.04 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 6.60 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 1.10 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.674 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.529 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.02 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.06 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.87 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.186 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Phytosterols | 8.00 mg | — | |
| Tryptophan (EAA) | 0.162 g | — | |
| Threonine (EAA) | 0.427 g | — | |
| Isoleucine (EAA, BCAA) | 0.544 g | — | |
| Leucine (EAA, BCAA) | 0.963 g | — | |
| Lysine (EAA) | 0.430 g | — | |
| Methionine (EAA) | 0.232 g | — | |
| Cystine (conditionally essential) | 0.278 g | — | |
| Phenylalanine (EAA) | 0.655 g | — | |
| Tyrosine (conditionally essential) | 0.398 g | — | |
| Valine (EAA, BCAA) | 0.600 g | — | |
| Arginine (conditionally essential) | 0.552 g | — | |
| Histidine (EAA) | 0.296 g | — | |
| Alanine | 0.483 g | — | |
| Aspartic acid | 0.766 g | — | |
| Glutamic acid | 4.12 g | — | |
| Glycine (conditionally essential) | 0.488 g | — | |
| Proline (conditionally essential) | 1.37 g | — | |
| Serine | 0.662 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.400 mg | — | |
| Genistein | 0.300 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 112 mcg | 5213 mcg | -98% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 mg | |
| Isoflavones | |||
| Total isoflavones | 0.700 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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