Bread Whole-Wheat vs Rolls Gluten-Free
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 2.54 g.
- Bread Whole-Wheat leads in 33 micronutrients, including Vitamin B6, Folate, Choline.
- Rolls Gluten-Free leads in 8 micronutrients, including Thiamin (B1), Riboflavin (B2), Sodium.
Per 100 calories
| Nutrient | Bread Whole-Wheat | Rolls Gluten-Free |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.06 g | 2.54 g |
| Carbs | 17.7 g | 16.7 g |
| Fat | 1.65 g | 2.54 g |
| Vitamins | ||
| Thiamin (B1) | 0.117 mg | 0.146 mg |
| Riboflavin (B2) | 0.079 mg | 0.148 mg |
| Niacin (B3) | 1.59 mg | 1.35 mg |
| Pantothenic Acid (B5) | 0.191 mg | 0.176 mg |
| Vitamin B6 | 0.074 mg | 0.031 mg |
| Folate | 19.8 µg | 6.87 µg |
| Choline | 10.2 mg | 4.72 mg |
| Vitamin E | 0.429 mg | 0.246 mg |
| Vitamin K | 3.21 µg | 0.035 µg |
| Minerals | ||
| Calcium | 31.6 mg | 37.1 mg |
| Iron | 1.05 mg | 0.606 mg |
| Magnesium | 30.1 mg | 17.2 mg |
| Phosphorus | 79.5 mg | 47.3 mg |
| Potassium | 109 mg | 59.5 mg |
| Sodium | 153 mg | 207 mg |
| Zinc | 0.62 mg | 0.298 mg |
| Copper | 0.125 mg | 0.048 mg |
| Manganese | 0.759 mg | 0.297 mg |
| Selenium | 14 µg | 4.06 µg |
| Carbohydrates | ||
| Fiber | 2.3 g | 2.01 g |
| Sugar | 1.59 g | 2.08 g |
| Starch | 10.1 g | 12 g |
| Fructose | 0.775 g | 0.412 g |
| Fats | ||
| Polyunsaturated Fat | 0.745 g | 0.983 g |
| Monounsaturated Fat | 0.44 g | 1.18 g |
| Saturated Fat | 0.291 g | 0.281 g |
| Trans Fat | 0.182 g | 0.007 g |
| Omega-3 (ALA) | 0.048 g | 0.31 g |
| Omega-3 (EPA) | 0 g | 0.002 g |
| Omega-6 (Linoleic Acid) | 0.671 g | 0.663 g |
| Amino Acids | ||
| Histidine | 0.065 g | 0 g |
| Isoleucine | 0.106 g | 0 g |
| Leucine | 0.192 g | 0 g |
| Lysine | 0.081 g | 0 g |
| Methionine | 0.045 g | 0 g |
| Cystine | 0.063 g | 0 g |
| Phenylalanine | 0.135 g | 0 g |
| Tyrosine | 0.084 g | 0 g |
| Threonine | 0.083 g | 0 g |
| Tryptophan | 0.042 g | 0 g |
| Valine | 0.127 g | 0 g |
| Arginine | 0.13 g | 0 g |
| Alanine | 0.102 g | 0 g |
| Serine | 0.146 g | 0 g |
| Proline | 0.883 g | 0 g |
| Glycine | 0.113 g | 0 g |
| Aspartic Acid | 0.292 g | 0 g |
| Glutamic Acid | 0.135 g | 0 g |
Per 100 grams
| Nutrient | Bread Whole-Wheat | Rolls Gluten-Free |
|---|---|---|
| Calories | 285 kcal | 284 kcal |
| Protein | 11.6 g | 7.2 g |
| Carbs | 50.4 g | 47.5 g |
| Fat | 4.72 g | 7.21 g |
| Vitamins | ||
| Thiamin (B1) | 0.335 mg | 0.415 mg |
| Riboflavin (B2) | 0.226 mg | 0.42 mg |
| Niacin (B3) | 4.52 mg | 3.84 mg |
| Pantothenic Acid (B5) | 0.545 mg | 0.5 mg |
| Vitamin B6 | 0.212 mg | 0.089 mg |
| Folate | 56.5 µg | 19.5 µg |
| Choline | 29.2 mg | 13.4 mg |
| Vitamin E | 1.22 mg | 0.697 mg |
| Vitamin K | 9.15 µg | 0.1 µg |
| Minerals | ||
| Calcium | 90 mg | 105 mg |
| Iron | 2.98 mg | 1.72 mg |
| Magnesium | 86 mg | 48.8 mg |
| Phosphorus | 227 mg | 134 mg |
| Potassium | 310 mg | 169 mg |
| Sodium | 437 mg | 588 mg |
| Zinc | 1.77 mg | 0.845 mg |
| Copper | 0.357 mg | 0.137 mg |
| Manganese | 2.17 mg | 0.842 mg |
| Selenium | 39.9 µg | 11.5 µg |
| Carbohydrates | ||
| Fiber | 6.55 g | 5.7 g |
| Sugar | 4.54 g | 5.9 g |
| Starch | 28.7 g | 34 g |
| Fructose | 2.21 g | 1.17 g |
| Fats | ||
| Polyunsaturated Fat | 2.13 g | 2.79 g |
| Monounsaturated Fat | 1.26 g | 3.35 g |
| Saturated Fat | 0.829 g | 0.798 g |
| Trans Fat | 0.52 g | 0.021 g |
| Omega-3 (ALA) | 0.137 g | 0.88 g |
| Omega-3 (EPA) | 0 g | 0.007 g |
| Omega-6 (Linoleic Acid) | 1.92 g | 1.88 g |
| Amino Acids | ||
| Histidine | 0.186 g | 0 g |
| Isoleucine | 0.301 g | 0 g |
| Leucine | 0.549 g | 0 g |
| Lysine | 0.232 g | 0 g |
| Methionine | 0.129 g | 0 g |
| Cystine | 0.18 g | 0 g |
| Phenylalanine | 0.384 g | 0 g |
| Tyrosine | 0.24 g | 0 g |
| Threonine | 0.237 g | 0 g |
| Tryptophan | 0.119 g | 0 g |
| Valine | 0.361 g | 0 g |
| Arginine | 0.371 g | 0 g |
| Alanine | 0.291 g | 0 g |
| Serine | 0.416 g | 0 g |
| Proline | 2.52 g | 0 g |
| Glycine | 0.321 g | 0 g |
| Aspartic Acid | 0.834 g | 0 g |
| Glutamic Acid | 0.384 g | 0 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread Whole-Wheat and Rolls Gluten-Free, including preparation variants and research-cited compound levels, or compare any two foods.