Bread Whole-Wheat vs Pancakes Plain
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 2.75 g.
- Bread Whole-Wheat leads in 17 micronutrients, including Niacin (B3), Vitamin B6, Choline.
- Pancakes Plain leads in 20 micronutrients, including Vitamin A, Riboflavin (B2), Folate.
Per 100 calories
| Nutrient | Bread Whole-Wheat | Pancakes Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.06 g | 2.75 g |
| Carbs | 17.7 g | 18.3 g |
| Fat | 1.65 g | 1.63 g |
| Vitamins | ||
| Vitamin A | 0 µg | 10.4 µg |
| Thiamin (B1) | 0.117 mg | 0.124 mg |
| Riboflavin (B2) | 0.079 mg | 0.104 mg |
| Niacin (B3) | 1.59 mg | 0.95 mg |
| Pantothenic Acid (B5) | 0.191 mg | 0.163 mg |
| Vitamin B6 | 0.074 mg | 0.039 mg |
| Folate | 19.8 µg | 26.4 µg |
| Vitamin B12 | 0 µg | 0.072 µg |
| Choline | 10.2 mg | 5.48 mg |
| Vitamin C | 0 mg | 0.081 mg |
| Vitamin D | 0 µg | 0.018 µg |
| Vitamin E | 0.429 mg | 0.118 mg |
| Vitamin K | 3.21 µg | 0.478 µg |
| Minerals | ||
| Calcium | 31.6 mg | 79.9 mg |
| Iron | 1.05 mg | 0.798 mg |
| Magnesium | 30.1 mg | 8.15 mg |
| Phosphorus | 79.5 mg | 136 mg |
| Potassium | 109 mg | 60.4 mg |
| Sodium | 153 mg | 259 mg |
| Zinc | 0.62 mg | 0.232 mg |
| Copper | 0.125 mg | 0.032 mg |
| Manganese | 0.759 mg | 0.124 mg |
| Selenium | 14 µg | 5.81 µg |
| Iodine | 0 µg | 10.2 µg |
| Carbohydrates | ||
| Fiber | 2.3 g | 0.92 g |
| Sugar | 1.59 g | 3.28 g |
| Starch | 10.1 g | 20.7 g |
| Fructose | 0.775 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.745 g | 0.671 g |
| Monounsaturated Fat | 0.44 g | 0.463 g |
| Saturated Fat | 0.291 g | 0.352 g |
| Trans Fat | 0.182 g | 0.071 g |
| Cholesterol | 0 mg | 10.3 mg |
| Omega-3 (ALA) | 0.048 g | 0 g |
| Omega-3 (DHA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0.671 g | 0.603 g |
| Amino Acids | ||
| Histidine | 0.065 g | 0.069 g |
| Isoleucine | 0.106 g | 0.124 g |
| Leucine | 0.192 g | 0.239 g |
| Lysine | 0.081 g | 0.116 g |
| Methionine | 0.045 g | 0.06 g |
| Cystine | 0.063 g | 0.056 g |
| Phenylalanine | 0.135 g | 0.143 g |
| Tyrosine | 0.084 g | 0.1 g |
| Threonine | 0.083 g | 0.101 g |
| Tryptophan | 0.042 g | 0.034 g |
| Valine | 0.127 g | 0.145 g |
| Arginine | 0.13 g | 0.124 g |
| Alanine | 0.102 g | 0.119 g |
| Serine | 0.146 g | 0.176 g |
| Proline | 0.883 g | 0.761 g |
| Glycine | 0.113 g | 0.096 g |
| Aspartic Acid | 0.292 g | 0.278 g |
| Glutamic Acid | 0.135 g | 0.152 g |
Per 100 grams
| Nutrient | Bread Whole-Wheat | Pancakes Plain |
|---|---|---|
| Calories | 285 kcal | 272 kcal |
| Protein | 11.6 g | 7.48 g |
| Carbs | 50.4 g | 49.7 g |
| Fat | 4.72 g | 4.43 g |
| Vitamins | ||
| Vitamin A | 0 µg | 28.4 µg |
| Thiamin (B1) | 0.335 mg | 0.338 mg |
| Riboflavin (B2) | 0.226 mg | 0.282 mg |
| Niacin (B3) | 4.52 mg | 2.58 mg |
| Pantothenic Acid (B5) | 0.545 mg | 0.442 mg |
| Vitamin B6 | 0.212 mg | 0.106 mg |
| Folate | 56.5 µg | 71.8 µg |
| Vitamin B12 | 0 µg | 0.197 µg |
| Choline | 29.2 mg | 14.9 mg |
| Vitamin C | 0 mg | 0.22 mg |
| Vitamin D | 0 µg | 0.05 µg |
| Vitamin E | 1.22 mg | 0.32 mg |
| Vitamin K | 9.15 µg | 1.3 µg |
| Minerals | ||
| Calcium | 90 mg | 217 mg |
| Iron | 2.98 mg | 2.17 mg |
| Magnesium | 86 mg | 22.2 mg |
| Phosphorus | 227 mg | 371 mg |
| Potassium | 310 mg | 164 mg |
| Sodium | 437 mg | 705 mg |
| Zinc | 1.77 mg | 0.63 mg |
| Copper | 0.357 mg | 0.087 mg |
| Manganese | 2.17 mg | 0.338 mg |
| Selenium | 39.9 µg | 15.8 µg |
| Iodine | 0 µg | 27.8 µg |
| Carbohydrates | ||
| Fiber | 6.55 g | 2.5 g |
| Sugar | 4.54 g | 8.93 g |
| Starch | 28.7 g | 56.2 g |
| Fructose | 2.21 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.13 g | 1.82 g |
| Monounsaturated Fat | 1.26 g | 1.26 g |
| Saturated Fat | 0.829 g | 0.957 g |
| Trans Fat | 0.52 g | 0.192 g |
| Cholesterol | 0 mg | 28 mg |
| Omega-3 (ALA) | 0.137 g | 0.001 g |
| Omega-3 (DHA) | 0 g | 0.003 g |
| Omega-6 (Linoleic Acid) | 1.92 g | 1.64 g |
| Amino Acids | ||
| Histidine | 0.186 g | 0.187 g |
| Isoleucine | 0.301 g | 0.336 g |
| Leucine | 0.549 g | 0.649 g |
| Lysine | 0.232 g | 0.316 g |
| Methionine | 0.129 g | 0.163 g |
| Cystine | 0.18 g | 0.152 g |
| Phenylalanine | 0.384 g | 0.389 g |
| Tyrosine | 0.24 g | 0.272 g |
| Threonine | 0.237 g | 0.275 g |
| Tryptophan | 0.119 g | 0.092 g |
| Valine | 0.361 g | 0.394 g |
| Arginine | 0.371 g | 0.336 g |
| Alanine | 0.291 g | 0.323 g |
| Serine | 0.416 g | 0.478 g |
| Proline | 2.52 g | 2.07 g |
| Glycine | 0.321 g | 0.262 g |
| Aspartic Acid | 0.834 g | 0.757 g |
| Glutamic Acid | 0.384 g | 0.412 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread Whole-Wheat and Pancakes Plain, including preparation variants and research-cited compound levels, or compare any two foods.