Bread vs Agave
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Bread, kneel down (Navajo) is higher in more vitamins & minerals
Calories (kcal)
Bread 195
Agave 135
Protein (g)
Bread 4.29
Agave 0.990
Carbs (g)
Bread 39.5
Agave 32.0
Fat (g)
Bread 2.21
Agave 0.290
Fiber (g)
Bread —
Agave 10.6
Quick answers
Which has more protein?
Bread, kneel down (Navajo) — 4.29g vs 0.990g per 100g.
Which has fewer calories?
Agave, cooked (Southwest) — 135 vs 195 kcal per 100g.
Which is more nutrient-dense?
Bread, kneel down (Navajo) 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 | Agave | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 195 kcal | 135 kcal | +44% |
| Macronutrients | |||
| Water | 53.0 g | 65.4 g | -19% |
| Protein | 4.29 g | 0.990 g | +333% |
| Total lipid (fat) | 2.21 g | 0.290 g | +662% |
| Carbohydrate, by difference | 39.5 g | 32.0 g | +23% |
| Fiber, total dietary | — | 10.6 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.353 g | — | |
| Fatty acids, total monounsaturated | 0.603 g | — | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.300 mg | |
| Thiamin (Vitamin B1) | 0.120 mg | 0.012 mg | +900% |
| Riboflavin (Vitamin B2) | 0.132 mg | 0.099 mg | +33% |
| Niacin (Vitamin B3) | 2.49 mg | 0.162 mg | +1437% |
| Pantothenic acid (Vitamin B5) | 0.354 mg | 0.041 mg | +763% |
| Vitamin B-6 — Pyridoxine | — | 0.087 mg | |
| Biotin (Vitamin B7) | 98.0 ug | 3.00 ug | +3167% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 8.80 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 6.00 ug | |
| Carotene, beta | — | 68.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0 mg | 0.360 mg | -100% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 460 mg | -99% |
| Iron, Fe | 1.11 mg | 3.55 mg | -69% |
| Magnesium, Mg | 55.0 mg | 39.0 mg | +41% |
| Phosphorus, P | 164 mg | 9.00 mg | +1722% |
| Potassium, K | 320 mg | 59.0 mg | +442% |
| Sodium, Na | 126 mg | 13.0 mg | +869% |
| Zinc, Zn | 1.46 mg | 0.250 mg | +484% |
| Copper, Cu | 0.095 mg | 0.112 mg | -15% |
| Manganese, Mn | 0.303 mg | 0.142 mg | +113% |
| Selenium, Se | 11.9 ug | 0.200 ug | +5850% |
| Other Nutrients | |||
| Energy | 816 kj | 563 kj | +45% |
| Ash | 1.07 g | 1.32 g | -19% |
| Total Sugars | 3.74 g | 20.9 g | -82% |
| Sucrose | 2.22 g | 1.72 g | +29% |
| Glucose | 0.820 g | 1.58 g | -48% |
| Fructose | 0.700 g | 17.6 g | -96% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 28.3 g | 0.240 g | +11671% |
| Folic acid (Vitamin B9 — synthetic) | 98.0 ug | 3.00 ug | +3167% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 3.00 ug | |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 113 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.33 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.710 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.300 ug | 4.90 ug | -94% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.500 ug | 0 ug | |
| 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) | 0.286 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.048 g | — | |
| SFA 20:0 (Arachidic acid) | 0.012 g | — | |
| SFA 22:0 (Behenic acid) | 0.007 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.595 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | — | |
| Fatty acids, total polyunsaturated | 0.847 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.816 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.031 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.031 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.700 mg | |
| Choline from phosphatidylcholine | — | 2.80 mg | |
| Choline from phosphocholine | — | 0 mg | |
| Choline from sphingomyelin | — | 0.100 mg | |
| Free Choline | — | 5.20 mg | |
| Total Choline | — | 8.80 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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