Bread Reduced-Calorie vs Bread Whole-Wheat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Bread Reduced-Calorie is lighter per 100 g: 213 kcal against 285 kcal.
- Bread Reduced-Calorie leads in 27 micronutrients, including Thiamin (B1), Riboflavin (B2), Folate.
- Bread Whole-Wheat leads in 15 micronutrients, including Vitamin B6, Choline, Vitamin E.
Per 100 calories
| Nutrient | Bread Reduced-Calorie | Bread Whole-Wheat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.4 g | 4.06 g |
| Carbs | 20.4 g | 17.7 g |
| Fat | 1.47 g | 1.65 g |
| Vitamins | ||
| Thiamin (B1) | 0.17 mg | 0.117 mg |
| Riboflavin (B2) | 0.107 mg | 0.079 mg |
| Niacin (B3) | 1.63 mg | 1.59 mg |
| Pantothenic Acid (B5) | 0.174 mg | 0.191 mg |
| Vitamin B6 | 0.032 mg | 0.074 mg |
| Folate | 36.2 µg | 19.8 µg |
| Vitamin B12 | 0.033 µg | 0 µg |
| Choline | 7.39 mg | 10.2 mg |
| Vitamin C | 0.094 mg | 0 mg |
| Vitamin E | 0.124 mg | 0.429 mg |
| Vitamin K | 0.479 µg | 3.21 µg |
| Minerals | ||
| Calcium | 44.9 mg | 31.6 mg |
| Iron | 1.44 mg | 1.05 mg |
| Magnesium | 17.4 mg | 30.1 mg |
| Phosphorus | 57.2 mg | 79.5 mg |
| Potassium | 52.6 mg | 109 mg |
| Sodium | 213 mg | 153 mg |
| Zinc | 0.503 mg | 0.62 mg |
| Copper | 0.092 mg | 0.125 mg |
| Manganese | 0.368 mg | 0.759 mg |
| Selenium | 11.6 µg | 14 µg |
| Carbohydrates | ||
| Fiber | 5.55 g | 2.3 g |
| Sugar | 1.74 g | 1.59 g |
| Starch | 12.2 g | 10.1 g |
| Fructose | 0.761 g | 0.775 g |
| Fats | ||
| Polyunsaturated Fat | 0.589 g | 0.745 g |
| Monounsaturated Fat | 0.36 g | 0.44 g |
| Saturated Fat | 0.261 g | 0.291 g |
| Trans Fat | 0.022 g | 0.182 g |
| Omega-3 (ALA) | 0.041 g | 0.048 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.553 g | 0.671 g |
| Amino Acids | ||
| Histidine | 0.092 g | 0.065 g |
| Isoleucine | 0.165 g | 0.106 g |
| Leucine | 0.291 g | 0.192 g |
| Lysine | 0.148 g | 0.081 g |
| Methionine | 0.071 g | 0.045 g |
| Cystine | 0.074 g | 0.063 g |
| Phenylalanine | 0.152 g | 0.135 g |
| Tyrosine | 0.158 g | 0.084 g |
| Threonine | 0.129 g | 0.083 g |
| Tryptophan | 0.05 g | 0.042 g |
| Valine | 0.187 g | 0.127 g |
| Arginine | 0.187 g | 0.13 g |
| Alanine | 0.148 g | 0.102 g |
| Serine | 0.249 g | 0.146 g |
| Proline | 1.14 g | 0.883 g |
| Glycine | 0.148 g | 0.113 g |
| Aspartic Acid | 0.382 g | 0.292 g |
| Glutamic Acid | 0.197 g | 0.135 g |
Per 100 grams
| Nutrient | Bread Reduced-Calorie | Bread Whole-Wheat |
|---|---|---|
| Calories | 213 kcal | 285 kcal |
| Protein | 9.37 g | 11.6 g |
| Carbs | 43.5 g | 50.4 g |
| Fat | 3.14 g | 4.72 g |
| Vitamins | ||
| Thiamin (B1) | 0.361 mg | 0.335 mg |
| Riboflavin (B2) | 0.228 mg | 0.226 mg |
| Niacin (B3) | 3.46 mg | 4.52 mg |
| Pantothenic Acid (B5) | 0.37 mg | 0.545 mg |
| Vitamin B6 | 0.069 mg | 0.212 mg |
| Folate | 77 µg | 56.5 µg |
| Vitamin B12 | 0.07 µg | 0 µg |
| Choline | 15.7 mg | 29.2 mg |
| Vitamin C | 0.2 mg | 0 mg |
| Vitamin E | 0.264 mg | 1.22 mg |
| Vitamin K | 1.02 µg | 9.15 µg |
| Minerals | ||
| Calcium | 95.5 mg | 90 mg |
| Iron | 3.07 mg | 2.98 mg |
| Magnesium | 37 mg | 86 mg |
| Phosphorus | 122 mg | 227 mg |
| Potassium | 112 mg | 310 mg |
| Sodium | 453 mg | 437 mg |
| Zinc | 1.07 mg | 1.77 mg |
| Copper | 0.195 mg | 0.357 mg |
| Manganese | 0.784 mg | 2.17 mg |
| Selenium | 24.7 µg | 39.9 µg |
| Carbohydrates | ||
| Fiber | 11.8 g | 6.55 g |
| Sugar | 3.7 g | 4.54 g |
| Starch | 26 g | 28.7 g |
| Fructose | 1.62 g | 2.21 g |
| Fats | ||
| Polyunsaturated Fat | 1.25 g | 2.13 g |
| Monounsaturated Fat | 0.766 g | 1.26 g |
| Saturated Fat | 0.555 g | 0.829 g |
| Trans Fat | 0.046 g | 0.52 g |
| Omega-3 (ALA) | 0.088 g | 0.137 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.18 g | 1.92 g |
| Amino Acids | ||
| Histidine | 0.195 g | 0.186 g |
| Isoleucine | 0.351 g | 0.301 g |
| Leucine | 0.619 g | 0.549 g |
| Lysine | 0.315 g | 0.232 g |
| Methionine | 0.152 g | 0.129 g |
| Cystine | 0.157 g | 0.18 g |
| Phenylalanine | 0.324 g | 0.384 g |
| Tyrosine | 0.336 g | 0.24 g |
| Threonine | 0.274 g | 0.237 g |
| Tryptophan | 0.107 g | 0.119 g |
| Valine | 0.398 g | 0.361 g |
| Arginine | 0.397 g | 0.371 g |
| Alanine | 0.314 g | 0.291 g |
| Serine | 0.529 g | 0.416 g |
| Proline | 2.43 g | 2.52 g |
| Glycine | 0.315 g | 0.321 g |
| Aspartic Acid | 0.813 g | 0.834 g |
| Glutamic Acid | 0.419 g | 0.384 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread Reduced-Calorie and Bread Whole-Wheat, including preparation variants and research-cited compound levels, or compare any two foods.