Bread White 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 3 g.
- Bread White is lighter per 100 g: 223 kcal against 285 kcal.
- Bread White leads in 30 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Bread Whole-Wheat leads in 14 micronutrients, including Vitamin B6, Choline, Vitamin E.
Per 100 calories
| Nutrient | Bread White | Bread Whole-Wheat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3 g | 4.06 g |
| Carbs | 18.6 g | 17.7 g |
| Fat | 1.4 g | 1.65 g |
| Vitamins | ||
| Vitamin A | 3.81 µg | 0 µg |
| Thiamin (B1) | 0.203 mg | 0.117 mg |
| Riboflavin (B2) | 0.145 mg | 0.079 mg |
| Niacin (B3) | 1.98 mg | 1.59 mg |
| Pantothenic Acid (B5) | 0.165 mg | 0.191 mg |
| Vitamin B6 | 0.027 mg | 0.074 mg |
| Folate | 49.1 µg | 19.8 µg |
| Vitamin B12 | 0.013 µg | 0 µg |
| Choline | 6.86 mg | 10.2 mg |
| Vitamin C | 0.022 mg | 0 mg |
| Vitamin E | 0.103 mg | 0.429 mg |
| Vitamin K | 0.807 µg | 3.21 µg |
| Minerals | ||
| Calcium | 57.4 mg | 31.6 mg |
| Iron | 1.54 mg | 1.05 mg |
| Magnesium | 9.63 mg | 30.1 mg |
| Phosphorus | 44.7 mg | 79.5 mg |
| Potassium | 56.4 mg | 109 mg |
| Sodium | 192 mg | 153 mg |
| Zinc | 0.307 mg | 0.62 mg |
| Copper | 0.053 mg | 0.125 mg |
| Manganese | 0.211 mg | 0.759 mg |
| Selenium | 10.9 µg | 14 µg |
| Iodine | 3.7 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.08 g | 2.3 g |
| Sugar | 2.66 g | 1.59 g |
| Starch | 16.7 g | 10.1 g |
| Fructose | 1.09 g | 0.775 g |
| Fats | ||
| Polyunsaturated Fat | 0.882 g | 0.745 g |
| Monounsaturated Fat | 0.361 g | 0.44 g |
| Saturated Fat | 0.34 g | 0.291 g |
| Trans Fat | 0.012 g | 0.182 g |
| Cholesterol | 0.448 mg | 0 mg |
| Omega-3 (ALA) | 0.074 g | 0.048 g |
| Omega-6 (Linoleic Acid) | 0.785 g | 0.671 g |
| Amino Acids | ||
| Histidine | 0.083 g | 0.065 g |
| Isoleucine | 0.142 g | 0.106 g |
| Leucine | 0.263 g | 0.192 g |
| Lysine | 0.109 g | 0.081 g |
| Methionine | 0.067 g | 0.045 g |
| Cystine | 0.074 g | 0.063 g |
| Phenylalanine | 0.182 g | 0.135 g |
| Tyrosine | 0.114 g | 0.084 g |
| Threonine | 0.11 g | 0.083 g |
| Tryptophan | 0.045 g | 0.042 g |
| Valine | 0.161 g | 0.127 g |
| Arginine | 0.145 g | 0.13 g |
| Alanine | 0.124 g | 0.102 g |
| Serine | 0.179 g | 0.146 g |
| Proline | 1.16 g | 0.883 g |
| Glycine | 0.128 g | 0.113 g |
| Aspartic Acid | 0.4 g | 0.292 g |
| Glutamic Acid | 0.182 g | 0.135 g |
Per 100 grams
| Nutrient | Bread White | Bread Whole-Wheat |
|---|---|---|
| Calories | 223 kcal | 285 kcal |
| Protein | 6.69 g | 11.6 g |
| Carbs | 41.4 g | 50.4 g |
| Fat | 3.13 g | 4.72 g |
| Vitamins | ||
| Vitamin A | 8.5 µg | 0 µg |
| Thiamin (B1) | 0.452 mg | 0.335 mg |
| Riboflavin (B2) | 0.323 mg | 0.226 mg |
| Niacin (B3) | 4.41 mg | 4.52 mg |
| Pantothenic Acid (B5) | 0.368 mg | 0.545 mg |
| Vitamin B6 | 0.06 mg | 0.212 mg |
| Folate | 110 µg | 56.5 µg |
| Vitamin B12 | 0.03 µg | 0 µg |
| Choline | 15.3 mg | 29.2 mg |
| Vitamin C | 0.05 mg | 0 mg |
| Vitamin E | 0.23 mg | 1.22 mg |
| Vitamin K | 1.8 µg | 9.15 µg |
| Minerals | ||
| Calcium | 128 mg | 90 mg |
| Iron | 3.43 mg | 2.98 mg |
| Magnesium | 21.5 mg | 86 mg |
| Phosphorus | 99.7 mg | 227 mg |
| Potassium | 126 mg | 310 mg |
| Sodium | 428 mg | 437 mg |
| Zinc | 0.684 mg | 1.77 mg |
| Copper | 0.118 mg | 0.357 mg |
| Manganese | 0.47 mg | 2.17 mg |
| Selenium | 24.4 µg | 39.9 µg |
| Iodine | 8.25 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 2.4 g | 6.55 g |
| Sugar | 5.94 g | 4.54 g |
| Starch | 37.2 g | 28.7 g |
| Fructose | 2.43 g | 2.21 g |
| Fats | ||
| Polyunsaturated Fat | 1.97 g | 2.13 g |
| Monounsaturated Fat | 0.806 g | 1.26 g |
| Saturated Fat | 0.758 g | 0.829 g |
| Trans Fat | 0.027 g | 0.52 g |
| Cholesterol | 1 mg | 0 mg |
| Omega-3 (ALA) | 0.166 g | 0.137 g |
| Omega-6 (Linoleic Acid) | 1.75 g | 1.92 g |
| Amino Acids | ||
| Histidine | 0.184 g | 0.186 g |
| Isoleucine | 0.316 g | 0.301 g |
| Leucine | 0.586 g | 0.549 g |
| Lysine | 0.242 g | 0.232 g |
| Methionine | 0.149 g | 0.129 g |
| Cystine | 0.164 g | 0.18 g |
| Phenylalanine | 0.405 g | 0.384 g |
| Tyrosine | 0.255 g | 0.24 g |
| Threonine | 0.245 g | 0.237 g |
| Tryptophan | 0.1 g | 0.119 g |
| Valine | 0.36 g | 0.361 g |
| Arginine | 0.324 g | 0.371 g |
| Alanine | 0.276 g | 0.291 g |
| Serine | 0.399 g | 0.416 g |
| Proline | 2.59 g | 2.52 g |
| Glycine | 0.286 g | 0.321 g |
| Aspartic Acid | 0.893 g | 0.834 g |
| Glutamic Acid | 0.406 g | 0.384 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread White and Bread Whole-Wheat, including preparation variants and research-cited compound levels, or compare any two foods.