Bread Wheat vs Bread White
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 3 g.
- Bread Wheat leads in 12 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Vitamin C.
- Bread White leads in 28 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Bread Wheat | Bread White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 5.22 g | 3 g |
| Carbs | 17.8 g | 18.6 g |
| Fat | 0.898 g | 1.4 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3.81 µg |
| Thiamin (B1) | 0.131 mg | 0.203 mg |
| Riboflavin (B2) | 0.082 mg | 0.145 mg |
| Niacin (B3) | 1.7 mg | 1.98 mg |
| Pantothenic Acid (B5) | 0.26 mg | 0.165 mg |
| Vitamin B6 | 0.068 mg | 0.027 mg |
| Folate | 17.4 µg | 49.1 µg |
| Vitamin B12 | 0 µg | 0.013 µg |
| Choline | 7.34 mg | 6.86 mg |
| Vitamin C | 0.041 mg | 0.022 mg |
| Vitamin E | 0.116 mg | 0.103 mg |
| Vitamin K | 1.32 µg | 0.807 µg |
| Minerals | ||
| Calcium | 29.6 mg | 57.4 mg |
| Iron | 1.19 mg | 1.54 mg |
| Magnesium | 24.2 mg | 9.63 mg |
| Phosphorus | 69.9 mg | 44.7 mg |
| Potassium | 79.3 mg | 56.4 mg |
| Sodium | 211 mg | 192 mg |
| Zinc | 0.522 mg | 0.307 mg |
| Copper | 0.08 mg | 0.053 mg |
| Manganese | 0.492 mg | 0.211 mg |
| Selenium | 12.7 µg | 10.9 µg |
| Iodine | 0 µg | 3.7 µg |
| Carbohydrates | ||
| Fiber | 2.01 g | 1.08 g |
| Sugar | 1.8 g | 2.66 g |
| Starch | 14.8 g | 16.7 g |
| Fructose | 0.951 g | 1.09 g |
| Fats | ||
| Polyunsaturated Fat | 0.341 g | 0.882 g |
| Monounsaturated Fat | 0.167 g | 0.361 g |
| Saturated Fat | 0.172 g | 0.34 g |
| Trans Fat | 0.004 g | 0.012 g |
| Cholesterol | 0 mg | 0.448 mg |
| Omega-3 (ALA) | 0.064 g | 0.074 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.307 g | 0.785 g |
| Amino Acids | ||
| Histidine | 0.061 g | 0.083 g |
| Isoleucine | 0.105 g | 0.142 g |
| Leucine | 0.188 g | 0.263 g |
| Lysine | 0.088 g | 0.109 g |
| Methionine | 0.043 g | 0.067 g |
| Cystine | 0.063 g | 0.074 g |
| Phenylalanine | 0.129 g | 0.182 g |
| Tyrosine | 0.067 g | 0.114 g |
| Threonine | 0.122 g | 0.11 g |
| Tryptophan | 0.038 g | 0.045 g |
| Valine | 0.127 g | 0.161 g |
| Arginine | 0.127 g | 0.145 g |
| Alanine | 0.1 g | 0.124 g |
| Serine | 0.142 g | 0.179 g |
| Proline | 0.841 g | 1.16 g |
| Glycine | 0.107 g | 0.128 g |
| Aspartic Acid | 0.278 g | 0.4 g |
| Glutamic Acid | 0.127 g | 0.182 g |
Per 100 grams
| Nutrient | Bread Wheat | Bread White |
|---|---|---|
| Calories | 245 kcal | 223 kcal |
| Protein | 12.8 g | 6.69 g |
| Carbs | 43.5 g | 41.4 g |
| Fat | 2.2 g | 3.13 g |
| Vitamins | ||
| Vitamin A | 0 µg | 8.5 µg |
| Thiamin (B1) | 0.322 mg | 0.452 mg |
| Riboflavin (B2) | 0.2 mg | 0.323 mg |
| Niacin (B3) | 4.18 mg | 4.41 mg |
| Pantothenic Acid (B5) | 0.638 mg | 0.368 mg |
| Vitamin B6 | 0.167 mg | 0.06 mg |
| Folate | 42.8 µg | 110 µg |
| Vitamin B12 | 0 µg | 0.03 µg |
| Choline | 18 mg | 15.3 mg |
| Vitamin C | 0.1 mg | 0.05 mg |
| Vitamin E | 0.283 mg | 0.23 mg |
| Vitamin K | 3.23 µg | 1.8 µg |
| Minerals | ||
| Calcium | 72.5 mg | 128 mg |
| Iron | 2.91 mg | 3.43 mg |
| Magnesium | 59.3 mg | 21.5 mg |
| Phosphorus | 171 mg | 99.7 mg |
| Potassium | 194 mg | 126 mg |
| Sodium | 516 mg | 428 mg |
| Zinc | 1.28 mg | 0.684 mg |
| Copper | 0.195 mg | 0.118 mg |
| Manganese | 1.21 mg | 0.47 mg |
| Selenium | 31.2 µg | 24.4 µg |
| Iodine | 0 µg | 8.25 µg |
| Carbohydrates | ||
| Fiber | 4.93 g | 2.4 g |
| Sugar | 4.41 g | 5.94 g |
| Starch | 36.3 g | 37.2 g |
| Fructose | 2.33 g | 2.43 g |
| Fats | ||
| Polyunsaturated Fat | 0.835 g | 1.97 g |
| Monounsaturated Fat | 0.408 g | 0.806 g |
| Saturated Fat | 0.422 g | 0.758 g |
| Trans Fat | 0.011 g | 0.027 g |
| Cholesterol | 0 mg | 1 mg |
| Omega-3 (ALA) | 0.158 g | 0.166 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.753 g | 1.75 g |
| Amino Acids | ||
| Histidine | 0.15 g | 0.184 g |
| Isoleucine | 0.258 g | 0.316 g |
| Leucine | 0.461 g | 0.586 g |
| Lysine | 0.215 g | 0.242 g |
| Methionine | 0.105 g | 0.149 g |
| Cystine | 0.154 g | 0.164 g |
| Phenylalanine | 0.315 g | 0.405 g |
| Tyrosine | 0.165 g | 0.255 g |
| Threonine | 0.299 g | 0.245 g |
| Tryptophan | 0.092 g | 0.1 g |
| Valine | 0.31 g | 0.36 g |
| Arginine | 0.311 g | 0.324 g |
| Alanine | 0.245 g | 0.276 g |
| Serine | 0.348 g | 0.399 g |
| Proline | 2.06 g | 2.59 g |
| Glycine | 0.262 g | 0.286 g |
| Aspartic Acid | 0.682 g | 0.893 g |
| Glutamic Acid | 0.31 g | 0.406 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread Wheat and Bread White, including preparation variants and research-cited compound levels, or compare any two foods.