Bread Wheat vs Bread Whole-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 4.06 g.
- Bread Wheat is lighter per 100 g: 245 kcal against 285 kcal.
- Bread Wheat leads in 8 micronutrients, including Pantothenic Acid (B5), Vitamin C, Sodium.
- Bread Whole-Wheat leads in 13 micronutrients, including Choline, Vitamin E, Vitamin K.
Per 100 calories
| Nutrient | Bread Wheat | Bread Whole-Wheat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 5.22 g | 4.06 g |
| Carbs | 17.8 g | 17.7 g |
| Fat | 0.898 g | 1.65 g |
| Vitamins | ||
| Thiamin (B1) | 0.131 mg | 0.117 mg |
| Riboflavin (B2) | 0.082 mg | 0.079 mg |
| Niacin (B3) | 1.7 mg | 1.59 mg |
| Pantothenic Acid (B5) | 0.26 mg | 0.191 mg |
| Vitamin B6 | 0.068 mg | 0.074 mg |
| Folate | 17.4 µg | 19.8 µg |
| Choline | 7.34 mg | 10.2 mg |
| Vitamin C | 0.041 mg | 0 mg |
| Vitamin E | 0.116 mg | 0.429 mg |
| Vitamin K | 1.32 µg | 3.21 µg |
| Minerals | ||
| Calcium | 29.6 mg | 31.6 mg |
| Iron | 1.19 mg | 1.05 mg |
| Magnesium | 24.2 mg | 30.1 mg |
| Phosphorus | 69.9 mg | 79.5 mg |
| Potassium | 79.3 mg | 109 mg |
| Sodium | 211 mg | 153 mg |
| Zinc | 0.522 mg | 0.62 mg |
| Copper | 0.08 mg | 0.125 mg |
| Manganese | 0.492 mg | 0.759 mg |
| Selenium | 12.7 µg | 14 µg |
| Carbohydrates | ||
| Fiber | 2.01 g | 2.3 g |
| Sugar | 1.8 g | 1.59 g |
| Starch | 14.8 g | 10.1 g |
| Fructose | 0.951 g | 0.775 g |
| Fats | ||
| Polyunsaturated Fat | 0.341 g | 0.745 g |
| Monounsaturated Fat | 0.167 g | 0.44 g |
| Saturated Fat | 0.172 g | 0.291 g |
| Trans Fat | 0.004 g | 0.182 g |
| Omega-3 (ALA) | 0.064 g | 0.048 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.307 g | 0.671 g |
| Amino Acids | ||
| Histidine | 0.061 g | 0.065 g |
| Isoleucine | 0.105 g | 0.106 g |
| Leucine | 0.188 g | 0.192 g |
| Lysine | 0.088 g | 0.081 g |
| Methionine | 0.043 g | 0.045 g |
| Cystine | 0.063 g | 0.063 g |
| Phenylalanine | 0.129 g | 0.135 g |
| Tyrosine | 0.067 g | 0.084 g |
| Threonine | 0.122 g | 0.083 g |
| Tryptophan | 0.038 g | 0.042 g |
| Valine | 0.127 g | 0.127 g |
| Arginine | 0.127 g | 0.13 g |
| Alanine | 0.1 g | 0.102 g |
| Serine | 0.142 g | 0.146 g |
| Proline | 0.841 g | 0.883 g |
| Glycine | 0.107 g | 0.113 g |
| Aspartic Acid | 0.278 g | 0.292 g |
| Glutamic Acid | 0.127 g | 0.135 g |
Per 100 grams
| Nutrient | Bread Wheat | Bread Whole-Wheat |
|---|---|---|
| Calories | 245 kcal | 285 kcal |
| Protein | 12.8 g | 11.6 g |
| Carbs | 43.5 g | 50.4 g |
| Fat | 2.2 g | 4.72 g |
| Vitamins | ||
| Thiamin (B1) | 0.322 mg | 0.335 mg |
| Riboflavin (B2) | 0.2 mg | 0.226 mg |
| Niacin (B3) | 4.18 mg | 4.52 mg |
| Pantothenic Acid (B5) | 0.638 mg | 0.545 mg |
| Vitamin B6 | 0.167 mg | 0.212 mg |
| Folate | 42.8 µg | 56.5 µg |
| Choline | 18 mg | 29.2 mg |
| Vitamin C | 0.1 mg | 0 mg |
| Vitamin E | 0.283 mg | 1.22 mg |
| Vitamin K | 3.23 µg | 9.15 µg |
| Minerals | ||
| Calcium | 72.5 mg | 90 mg |
| Iron | 2.91 mg | 2.98 mg |
| Magnesium | 59.3 mg | 86 mg |
| Phosphorus | 171 mg | 227 mg |
| Potassium | 194 mg | 310 mg |
| Sodium | 516 mg | 437 mg |
| Zinc | 1.28 mg | 1.77 mg |
| Copper | 0.195 mg | 0.357 mg |
| Manganese | 1.21 mg | 2.17 mg |
| Selenium | 31.2 µg | 39.9 µg |
| Carbohydrates | ||
| Fiber | 4.93 g | 6.55 g |
| Sugar | 4.41 g | 4.54 g |
| Starch | 36.3 g | 28.7 g |
| Fructose | 2.33 g | 2.21 g |
| Fats | ||
| Polyunsaturated Fat | 0.835 g | 2.13 g |
| Monounsaturated Fat | 0.408 g | 1.26 g |
| Saturated Fat | 0.422 g | 0.829 g |
| Trans Fat | 0.011 g | 0.52 g |
| Omega-3 (ALA) | 0.158 g | 0.137 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.753 g | 1.92 g |
| Amino Acids | ||
| Histidine | 0.15 g | 0.186 g |
| Isoleucine | 0.258 g | 0.301 g |
| Leucine | 0.461 g | 0.549 g |
| Lysine | 0.215 g | 0.232 g |
| Methionine | 0.105 g | 0.129 g |
| Cystine | 0.154 g | 0.18 g |
| Phenylalanine | 0.315 g | 0.384 g |
| Tyrosine | 0.165 g | 0.24 g |
| Threonine | 0.299 g | 0.237 g |
| Tryptophan | 0.092 g | 0.119 g |
| Valine | 0.31 g | 0.361 g |
| Arginine | 0.311 g | 0.371 g |
| Alanine | 0.245 g | 0.291 g |
| Serine | 0.348 g | 0.416 g |
| Proline | 2.06 g | 2.52 g |
| Glycine | 0.262 g | 0.321 g |
| Aspartic Acid | 0.682 g | 0.834 g |
| Glutamic Acid | 0.31 g | 0.384 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread Wheat and Bread Whole-Wheat, including preparation variants and research-cited compound levels, or compare any two foods.