Bread vs Bread
Nutrition comparison per 100g · USDA FNDDS & USDA FNDDS
Bread, whole wheat is higher in more vitamins & minerals
Calories (kcal)
Bread 254
Bread 267
Protein (g)
Bread 12.3
Bread 9.43
Carbs (g)
Bread —
Bread —
Fat (g)
Bread 3.55
Bread 3.59
Fiber (g)
Bread 6.00
Bread 2.30
Quick answers
Which has more protein?
Bread, whole wheat — 12.3g vs 9.43g per 100g.
Which has fewer calories?
Bread, whole wheat — 254 vs 267 kcal per 100g.
Which is more nutrient-dense?
Bread, whole wheat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Bread | Bread | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 254 kcal | 267 kcal | -5% |
| Macronutrients | |||
| Water | 38.7 g | 35.7 g | +8% |
| Protein | 12.3 g | 9.43 g | +30% |
| Total lipid (fat) | 3.55 g | 3.59 g | -1% |
| Fiber, total dietary | 6.00 g | 2.30 g | +161% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.732 g | 0.821 g | -11% |
| Fatty acids, total monounsaturated | 0.616 g | 0.717 g | -14% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.391 mg | 0.507 mg | -23% |
| Riboflavin (Vitamin B2) | 0.166 mg | 0.240 mg | -31% |
| Niacin (Vitamin B3) | 4.43 mg | 4.76 mg | -7% |
| Vitamin B-6 — Pyridoxine | 0.216 mg | 0.092 mg | +135% |
| Biotin (Vitamin B7) | 42.0 ug | 111 ug | -62% |
| Folate, total (Vitamin B9) | 0 ug | 86.0 ug | -100% |
| Choline, total | 27.2 mg | 14.6 mg | +86% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 163 mg | 211 mg | -23% |
| Iron, Fe | 2.56 mg | 3.36 mg | -24% |
| Magnesium, Mg | 77.0 mg | 27.0 mg | +185% |
| Phosphorus, P | 212 mg | 113 mg | +88% |
| Potassium, K | 250 mg | 117 mg | +114% |
| Sodium, Na | 430 mg | 450 mg | -4% |
| Zinc, Zn | 1.76 mg | 0.880 mg | +100% |
| Copper, Cu | 0.226 mg | 0.124 mg | +82% |
| Selenium, Se | 25.8 ug | 23.2 ug | +11% |
| Other Nutrients | |||
| Carbohydrate, by summation | 43.1 g | 49.2 g | -12% |
| Total Sugars | 4.41 g | 5.34 g | -17% |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | 25.0 ug | +68% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 42.0 ug | 171 ug | -75% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| trans-beta-Carotene | 2.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| trans-Lycopene | 0 ug | 0 ug | = |
| cis-Lutein/Zeaxanthin | 87.0 ug | 44.0 ug | +98% |
| Tocopherols and tocotrienols | 0.540 mg | 0.220 mg | +145% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 7.80 ug | 0.200 ug | +3800% |
| SFA 4:0 (Butyric acid) | 0 g | 0.004 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.001 g | -100% |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0.006 g | -67% |
| SFA 10:0 (Capric acid) | 0.008 g | 0.005 g | +60% |
| SFA 12:0 (Lauric acid) | 0.013 g | 0.013 g | = |
| SFA 14:0 (Myristic acid) | 0.008 g | 0.014 g | -43% |
| SFA 16:0 (Palmitic acid) | 0.440 g | 0.493 g | -11% |
| SFA 18:0 (Stearic acid) | 0.235 g | 0.252 g | -7% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.015 g | 0.022 g | -32% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.599 g | 0.709 g | -16% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.017 g | 0.011 g | +55% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.61 g | 1.87 g | -14% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.46 g | 1.68 g | -13% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.141 g | 0.200 g | -29% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.004 g | 0.002 g | +100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.002 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA FNDDS and USDA FNDDS. Diff column shows percentage difference relative to Food B.
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