Bread White vs Pancakes Plain
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Bread White is lighter per 100 g: 223 kcal against 272 kcal.
- Bread White leads in 22 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
- Pancakes Plain leads in 15 micronutrients, including Vitamin A, Vitamin B6, Vitamin B12.
Per 100 calories
| Nutrient | Bread White | Pancakes Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3 g | 2.75 g |
| Carbs | 18.6 g | 18.3 g |
| Fat | 1.4 g | 1.63 g |
| Vitamins | ||
| Vitamin A | 3.81 µg | 10.4 µg |
| Thiamin (B1) | 0.203 mg | 0.124 mg |
| Riboflavin (B2) | 0.145 mg | 0.104 mg |
| Niacin (B3) | 1.98 mg | 0.95 mg |
| Pantothenic Acid (B5) | 0.165 mg | 0.163 mg |
| Vitamin B6 | 0.027 mg | 0.039 mg |
| Folate | 49.1 µg | 26.4 µg |
| Vitamin B12 | 0.013 µg | 0.072 µg |
| Choline | 6.86 mg | 5.48 mg |
| Vitamin C | 0.022 mg | 0.081 mg |
| Vitamin D | 0 µg | 0.018 µg |
| Vitamin E | 0.103 mg | 0.118 mg |
| Vitamin K | 0.807 µg | 0.478 µg |
| Minerals | ||
| Calcium | 57.4 mg | 79.9 mg |
| Iron | 1.54 mg | 0.798 mg |
| Magnesium | 9.63 mg | 8.15 mg |
| Phosphorus | 44.7 mg | 136 mg |
| Potassium | 56.4 mg | 60.4 mg |
| Sodium | 192 mg | 259 mg |
| Zinc | 0.307 mg | 0.232 mg |
| Copper | 0.053 mg | 0.032 mg |
| Manganese | 0.211 mg | 0.124 mg |
| Selenium | 10.9 µg | 5.81 µg |
| Iodine | 3.7 µg | 10.2 µg |
| Carbohydrates | ||
| Fiber | 1.08 g | 0.92 g |
| Sugar | 2.66 g | 3.28 g |
| Starch | 16.7 g | 20.7 g |
| Fructose | 1.09 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.882 g | 0.671 g |
| Monounsaturated Fat | 0.361 g | 0.463 g |
| Saturated Fat | 0.34 g | 0.352 g |
| Trans Fat | 0.012 g | 0.071 g |
| Cholesterol | 0.448 mg | 10.3 mg |
| Omega-3 (ALA) | 0.074 g | 0 g |
| Omega-3 (DHA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0.785 g | 0.603 g |
| Amino Acids | ||
| Histidine | 0.083 g | 0.069 g |
| Isoleucine | 0.142 g | 0.124 g |
| Leucine | 0.263 g | 0.239 g |
| Lysine | 0.109 g | 0.116 g |
| Methionine | 0.067 g | 0.06 g |
| Cystine | 0.074 g | 0.056 g |
| Phenylalanine | 0.182 g | 0.143 g |
| Tyrosine | 0.114 g | 0.1 g |
| Threonine | 0.11 g | 0.101 g |
| Tryptophan | 0.045 g | 0.034 g |
| Valine | 0.161 g | 0.145 g |
| Arginine | 0.145 g | 0.124 g |
| Alanine | 0.124 g | 0.119 g |
| Serine | 0.179 g | 0.176 g |
| Proline | 1.16 g | 0.761 g |
| Glycine | 0.128 g | 0.096 g |
| Aspartic Acid | 0.4 g | 0.278 g |
| Glutamic Acid | 0.182 g | 0.152 g |
Per 100 grams
| Nutrient | Bread White | Pancakes Plain |
|---|---|---|
| Calories | 223 kcal | 272 kcal |
| Protein | 6.69 g | 7.48 g |
| Carbs | 41.4 g | 49.7 g |
| Fat | 3.13 g | 4.43 g |
| Vitamins | ||
| Vitamin A | 8.5 µg | 28.4 µg |
| Thiamin (B1) | 0.452 mg | 0.338 mg |
| Riboflavin (B2) | 0.323 mg | 0.282 mg |
| Niacin (B3) | 4.41 mg | 2.58 mg |
| Pantothenic Acid (B5) | 0.368 mg | 0.442 mg |
| Vitamin B6 | 0.06 mg | 0.106 mg |
| Folate | 110 µg | 71.8 µg |
| Vitamin B12 | 0.03 µg | 0.197 µg |
| Choline | 15.3 mg | 14.9 mg |
| Vitamin C | 0.05 mg | 0.22 mg |
| Vitamin D | 0 µg | 0.05 µg |
| Vitamin E | 0.23 mg | 0.32 mg |
| Vitamin K | 1.8 µg | 1.3 µg |
| Minerals | ||
| Calcium | 128 mg | 217 mg |
| Iron | 3.43 mg | 2.17 mg |
| Magnesium | 21.5 mg | 22.2 mg |
| Phosphorus | 99.7 mg | 371 mg |
| Potassium | 126 mg | 164 mg |
| Sodium | 428 mg | 705 mg |
| Zinc | 0.684 mg | 0.63 mg |
| Copper | 0.118 mg | 0.087 mg |
| Manganese | 0.47 mg | 0.338 mg |
| Selenium | 24.4 µg | 15.8 µg |
| Iodine | 8.25 µg | 27.8 µg |
| Carbohydrates | ||
| Fiber | 2.4 g | 2.5 g |
| Sugar | 5.94 g | 8.93 g |
| Starch | 37.2 g | 56.2 g |
| Fructose | 2.43 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.97 g | 1.82 g |
| Monounsaturated Fat | 0.806 g | 1.26 g |
| Saturated Fat | 0.758 g | 0.957 g |
| Trans Fat | 0.027 g | 0.192 g |
| Cholesterol | 1 mg | 28 mg |
| Omega-3 (ALA) | 0.166 g | 0.001 g |
| Omega-3 (DHA) | 0 g | 0.003 g |
| Omega-6 (Linoleic Acid) | 1.75 g | 1.64 g |
| Amino Acids | ||
| Histidine | 0.184 g | 0.187 g |
| Isoleucine | 0.316 g | 0.336 g |
| Leucine | 0.586 g | 0.649 g |
| Lysine | 0.242 g | 0.316 g |
| Methionine | 0.149 g | 0.163 g |
| Cystine | 0.164 g | 0.152 g |
| Phenylalanine | 0.405 g | 0.389 g |
| Tyrosine | 0.255 g | 0.272 g |
| Threonine | 0.245 g | 0.275 g |
| Tryptophan | 0.1 g | 0.092 g |
| Valine | 0.36 g | 0.394 g |
| Arginine | 0.324 g | 0.336 g |
| Alanine | 0.276 g | 0.323 g |
| Serine | 0.399 g | 0.478 g |
| Proline | 2.59 g | 2.07 g |
| Glycine | 0.286 g | 0.262 g |
| Aspartic Acid | 0.893 g | 0.757 g |
| Glutamic Acid | 0.406 g | 0.412 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread White and Pancakes Plain, including preparation variants and research-cited compound levels, or compare any two foods.