Bread Gluten-Free vs Bread Whole-Wheat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Bread Whole-Wheat has more protein per 100 calories: 4.06 g against 1.71 g.
- Bread Gluten-Free leads in 8 micronutrients, including Riboflavin (B2), Sugar, Monounsaturated Fat.
- Bread Whole-Wheat leads in 32 micronutrients, including Thiamin (B1), Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Bread Gluten-Free | Bread Whole-Wheat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.71 g | 4.06 g |
| Carbs | 16.9 g | 17.7 g |
| Fat | 2.83 g | 1.65 g |
| Vitamins | ||
| Thiamin (B1) | 0.078 mg | 0.117 mg |
| Riboflavin (B2) | 0.124 mg | 0.079 mg |
| Niacin (B3) | 0.634 mg | 1.59 mg |
| Pantothenic Acid (B5) | 0 mg | 0.191 mg |
| Vitamin B6 | 0.029 mg | 0.074 mg |
| Folate | 9.36 µg | 19.8 µg |
| Choline | 4.29 mg | 10.2 mg |
| Vitamin E | 0.376 mg | 0.429 mg |
| Vitamin K | 0.102 µg | 3.21 µg |
| Minerals | ||
| Calcium | 23.9 mg | 31.6 mg |
| Iron | 0.398 mg | 1.05 mg |
| Magnesium | 6.72 mg | 30.1 mg |
| Phosphorus | 20 mg | 79.5 mg |
| Potassium | 33.8 mg | 109 mg |
| Sodium | 170 mg | 153 mg |
| Zinc | 0.156 mg | 0.62 mg |
| Copper | 0.02 mg | 0.125 mg |
| Manganese | 0.113 mg | 0.759 mg |
| Selenium | 1.94 µg | 14 µg |
| Carbohydrates | ||
| Fiber | 1.55 g | 2.3 g |
| Sugar | 2.81 g | 1.59 g |
| Starch | 11.3 g | 10.1 g |
| Fructose | 0.752 g | 0.775 g |
| Fats | ||
| Polyunsaturated Fat | 0.606 g | 0.745 g |
| Monounsaturated Fat | 1.66 g | 0.44 g |
| Saturated Fat | 0.188 g | 0.291 g |
| Trans Fat | 0.006 g | 0.182 g |
| Omega-3 (ALA) | 0.159 g | 0.048 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.435 g | 0.671 g |
| Amino Acids | ||
| Histidine | 0.044 g | 0.065 g |
| Isoleucine | 0.085 g | 0.106 g |
| Leucine | 0.157 g | 0.192 g |
| Lysine | 0.119 g | 0.081 g |
| Methionine | 0.065 g | 0.045 g |
| Cystine | 0.048 g | 0.063 g |
| Phenylalanine | 0.109 g | 0.135 g |
| Tyrosine | 0.061 g | 0.084 g |
| Threonine | 0.078 g | 0.083 g |
| Tryptophan | 0.027 g | 0.042 g |
| Valine | 0.095 g | 0.127 g |
| Arginine | 0.126 g | 0.13 g |
| Alanine | 0.112 g | 0.102 g |
| Serine | 0.191 g | 0.146 g |
| Proline | 0.255 g | 0.883 g |
| Glycine | 0.078 g | 0.113 g |
| Aspartic Acid | 0.082 g | 0.292 g |
| Glutamic Acid | 0.126 g | 0.135 g |
Per 100 grams
| Nutrient | Bread Gluten-Free | Bread Whole-Wheat |
|---|---|---|
| Calories | 294 kcal | 285 kcal |
| Protein | 5.02 g | 11.6 g |
| Carbs | 49.7 g | 50.4 g |
| Fat | 8.33 g | 4.72 g |
| Vitamins | ||
| Thiamin (B1) | 0.23 mg | 0.335 mg |
| Riboflavin (B2) | 0.365 mg | 0.226 mg |
| Niacin (B3) | 1.86 mg | 4.52 mg |
| Pantothenic Acid (B5) | 0 mg | 0.545 mg |
| Vitamin B6 | 0.086 mg | 0.212 mg |
| Folate | 27.5 µg | 56.5 µg |
| Choline | 12.6 mg | 29.2 mg |
| Vitamin E | 1.11 mg | 1.22 mg |
| Vitamin K | 0.3 µg | 9.15 µg |
| Minerals | ||
| Calcium | 70.3 mg | 90 mg |
| Iron | 1.17 mg | 2.98 mg |
| Magnesium | 19.8 mg | 86 mg |
| Phosphorus | 58.8 mg | 227 mg |
| Potassium | 99.3 mg | 310 mg |
| Sodium | 500 mg | 437 mg |
| Zinc | 0.457 mg | 1.77 mg |
| Copper | 0.06 mg | 0.357 mg |
| Manganese | 0.332 mg | 2.17 mg |
| Selenium | 5.7 µg | 39.9 µg |
| Carbohydrates | ||
| Fiber | 4.55 g | 6.55 g |
| Sugar | 8.25 g | 4.54 g |
| Starch | 33.3 g | 28.7 g |
| Fructose | 2.21 g | 2.21 g |
| Fats | ||
| Polyunsaturated Fat | 1.78 g | 2.13 g |
| Monounsaturated Fat | 4.88 g | 1.26 g |
| Saturated Fat | 0.553 g | 0.829 g |
| Trans Fat | 0.018 g | 0.52 g |
| Omega-3 (ALA) | 0.467 g | 0.137 g |
| Omega-3 (EPA) | 0.002 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.28 g | 1.92 g |
| Amino Acids | ||
| Histidine | 0.13 g | 0.186 g |
| Isoleucine | 0.25 g | 0.301 g |
| Leucine | 0.46 g | 0.549 g |
| Lysine | 0.35 g | 0.232 g |
| Methionine | 0.19 g | 0.129 g |
| Cystine | 0.14 g | 0.18 g |
| Phenylalanine | 0.32 g | 0.384 g |
| Tyrosine | 0.18 g | 0.24 g |
| Threonine | 0.23 g | 0.237 g |
| Tryptophan | 0.08 g | 0.119 g |
| Valine | 0.28 g | 0.361 g |
| Arginine | 0.37 g | 0.371 g |
| Alanine | 0.33 g | 0.291 g |
| Serine | 0.56 g | 0.416 g |
| Proline | 0.75 g | 2.52 g |
| Glycine | 0.23 g | 0.321 g |
| Aspartic Acid | 0.24 g | 0.834 g |
| Glutamic Acid | 0.37 g | 0.384 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread Gluten-Free and Bread Whole-Wheat, including preparation variants and research-cited compound levels, or compare any two foods.