Bread Gluten-Free vs Bread Wheat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Bread Wheat has more protein per 100 calories: 5.22 g against 1.71 g.
- Bread Wheat is lighter per 100 g: 245 kcal against 294 kcal.
- Bread Gluten-Free leads in 12 micronutrients, including Riboflavin (B2), Vitamin E, Sugar.
- Bread Wheat leads in 31 micronutrients, including Thiamin (B1), Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Bread Gluten-Free | Bread Wheat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.71 g | 5.22 g |
| Carbs | 16.9 g | 17.8 g |
| Fat | 2.83 g | 0.898 g |
| Vitamins | ||
| Thiamin (B1) | 0.078 mg | 0.131 mg |
| Riboflavin (B2) | 0.124 mg | 0.082 mg |
| Niacin (B3) | 0.634 mg | 1.7 mg |
| Pantothenic Acid (B5) | 0 mg | 0.26 mg |
| Vitamin B6 | 0.029 mg | 0.068 mg |
| Folate | 9.36 µg | 17.4 µg |
| Choline | 4.29 mg | 7.34 mg |
| Vitamin C | 0 mg | 0.041 mg |
| Vitamin E | 0.376 mg | 0.116 mg |
| Vitamin K | 0.102 µg | 1.32 µg |
| Minerals | ||
| Calcium | 23.9 mg | 29.6 mg |
| Iron | 0.398 mg | 1.19 mg |
| Magnesium | 6.72 mg | 24.2 mg |
| Phosphorus | 20 mg | 69.9 mg |
| Potassium | 33.8 mg | 79.3 mg |
| Sodium | 170 mg | 211 mg |
| Zinc | 0.156 mg | 0.522 mg |
| Copper | 0.02 mg | 0.08 mg |
| Manganese | 0.113 mg | 0.492 mg |
| Selenium | 1.94 µg | 12.7 µg |
| Carbohydrates | ||
| Fiber | 1.55 g | 2.01 g |
| Sugar | 2.81 g | 1.8 g |
| Starch | 11.3 g | 14.8 g |
| Fructose | 0.752 g | 0.951 g |
| Fats | ||
| Polyunsaturated Fat | 0.606 g | 0.341 g |
| Monounsaturated Fat | 1.66 g | 0.167 g |
| Saturated Fat | 0.188 g | 0.172 g |
| Trans Fat | 0.006 g | 0.004 g |
| Omega-3 (ALA) | 0.159 g | 0.064 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.435 g | 0.307 g |
| Amino Acids | ||
| Histidine | 0.044 g | 0.061 g |
| Isoleucine | 0.085 g | 0.105 g |
| Leucine | 0.157 g | 0.188 g |
| Lysine | 0.119 g | 0.088 g |
| Methionine | 0.065 g | 0.043 g |
| Cystine | 0.048 g | 0.063 g |
| Phenylalanine | 0.109 g | 0.129 g |
| Tyrosine | 0.061 g | 0.067 g |
| Threonine | 0.078 g | 0.122 g |
| Tryptophan | 0.027 g | 0.038 g |
| Valine | 0.095 g | 0.127 g |
| Arginine | 0.126 g | 0.127 g |
| Alanine | 0.112 g | 0.1 g |
| Serine | 0.191 g | 0.142 g |
| Proline | 0.255 g | 0.841 g |
| Glycine | 0.078 g | 0.107 g |
| Aspartic Acid | 0.082 g | 0.278 g |
| Glutamic Acid | 0.126 g | 0.127 g |
Per 100 grams
| Nutrient | Bread Gluten-Free | Bread Wheat |
|---|---|---|
| Calories | 294 kcal | 245 kcal |
| Protein | 5.02 g | 12.8 g |
| Carbs | 49.7 g | 43.5 g |
| Fat | 8.33 g | 2.2 g |
| Vitamins | ||
| Thiamin (B1) | 0.23 mg | 0.322 mg |
| Riboflavin (B2) | 0.365 mg | 0.2 mg |
| Niacin (B3) | 1.86 mg | 4.18 mg |
| Pantothenic Acid (B5) | 0 mg | 0.638 mg |
| Vitamin B6 | 0.086 mg | 0.167 mg |
| Folate | 27.5 µg | 42.8 µg |
| Choline | 12.6 mg | 18 mg |
| Vitamin C | 0 mg | 0.1 mg |
| Vitamin E | 1.11 mg | 0.283 mg |
| Vitamin K | 0.3 µg | 3.23 µg |
| Minerals | ||
| Calcium | 70.3 mg | 72.5 mg |
| Iron | 1.17 mg | 2.91 mg |
| Magnesium | 19.8 mg | 59.3 mg |
| Phosphorus | 58.8 mg | 171 mg |
| Potassium | 99.3 mg | 194 mg |
| Sodium | 500 mg | 516 mg |
| Zinc | 0.457 mg | 1.28 mg |
| Copper | 0.06 mg | 0.195 mg |
| Manganese | 0.332 mg | 1.21 mg |
| Selenium | 5.7 µg | 31.2 µg |
| Carbohydrates | ||
| Fiber | 4.55 g | 4.93 g |
| Sugar | 8.25 g | 4.41 g |
| Starch | 33.3 g | 36.3 g |
| Fructose | 2.21 g | 2.33 g |
| Fats | ||
| Polyunsaturated Fat | 1.78 g | 0.835 g |
| Monounsaturated Fat | 4.88 g | 0.408 g |
| Saturated Fat | 0.553 g | 0.422 g |
| Trans Fat | 0.018 g | 0.011 g |
| Omega-3 (ALA) | 0.467 g | 0.158 g |
| Omega-3 (EPA) | 0.002 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 1.28 g | 0.753 g |
| Amino Acids | ||
| Histidine | 0.13 g | 0.15 g |
| Isoleucine | 0.25 g | 0.258 g |
| Leucine | 0.46 g | 0.461 g |
| Lysine | 0.35 g | 0.215 g |
| Methionine | 0.19 g | 0.105 g |
| Cystine | 0.14 g | 0.154 g |
| Phenylalanine | 0.32 g | 0.315 g |
| Tyrosine | 0.18 g | 0.165 g |
| Threonine | 0.23 g | 0.299 g |
| Tryptophan | 0.08 g | 0.092 g |
| Valine | 0.28 g | 0.31 g |
| Arginine | 0.37 g | 0.311 g |
| Alanine | 0.33 g | 0.245 g |
| Serine | 0.56 g | 0.348 g |
| Proline | 0.75 g | 2.06 g |
| Glycine | 0.23 g | 0.262 g |
| Aspartic Acid | 0.24 g | 0.682 g |
| Glutamic Acid | 0.37 g | 0.31 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread Gluten-Free and Bread Wheat, including preparation variants and research-cited compound levels, or compare any two foods.