White bread vs Whole-wheat bread
Both compared per 100 g. They have similar amounts of calories. Whole-wheat bread has 41% more protein than white bread (12.5 g vs 8.9 g). Whole-wheat bread has 2.2 times as much fiber than white bread (6 g vs 2.7 g). White bread has 31% more sugars than whole-wheat bread (5.7 g vs 4.3 g).
The biggest vitamin and mineral differences: Whole-wheat bread has more manganese (+71% DV), White bread has more Folate (B9) (+32% DV) and Whole-wheat bread has more Vitamin E (+16% DV).
| Per 100 g | White bread | Whole-wheat bread |
|---|---|---|
| Calories | 266 kcal | 252 kcal |
| Protein | 8.9 g | 12.5 g |
| Carbohydrates | 49.4 g | 42.7 g |
| Fiber | 2.7 g | 6 g |
| Sugars | 5.7 g | 4.3 g |
| Total fat | 3.3 g | 3.5 g |
| Saturated fat | 0.7 g | 0.72 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 490 mg | 455 mg |
| Water | 36.4 g | 39 g |
| Sodium | 490 mg (21%) | 455 mg (20%) |
| Vitamin A | 0 µg (0%) | 0 µg (0%) |
| Vitamin C | 0 mg (0%) | 0 mg (0%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.22 mg (1%) | 2.7 mg (18%) |
| Vitamin K | 0.2 µg (0.2%) | 7.8 µg (7%) |
| Thiamin (B1) | 0.53 mg (44%) | 0.39 mg (33%) |
| Riboflavin (B2) | 0.24 mg (19%) | 0.17 mg (13%) |
| Niacin (B3) | 4.8 mg (30%) | 4.4 mg (28%) |
| Pantothenic acid (B5) | 0.54 mg (11%) | 0.65 mg (13%) |
| Vitamin B6 | 0.087 mg (5%) | 0.22 mg (13%) |
| Folate (B9) | 171 µg (43%) | 42 µg (11%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 14.6 mg (3%) | 27.2 mg (5%) |
| Calcium | 144 mg (11%) | 161 mg (12%) |
| Iron | 3.6 mg (20%) | 2.5 mg (14%) |
| Magnesium | 23 mg (5%) | 75 mg (18%) |
| Phosphorus | 98 mg (8%) | 212 mg (17%) |
| Potassium | 126 mg (3%) | 254 mg (5%) |
| Zinc | 0.74 mg (7%) | 1.8 mg (16%) |
| Copper | 0.1 mg (11%) | 0.23 mg (25%) |
| Manganese | 0.54 mg (23%) | 2.2 mg (95%) |
| Selenium | 22 µg (40%) | 25.7 µg (47%) |
| Fluoride | 48.9 µg | not reported |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
White bread
White bread contains 266 kcal per 100 g. A typical serving of 1 slice thin, crust not eaten (9 g) provides about 24 kcal.
Roughly 75% of its calories come from carbohydrates, with 13% from protein and 11% from fat (estimated with general energy factors).
Whole-wheat bread
Whole-wheat bread contains 252 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 71 kcal.
Roughly 68% of its calories come from carbohydrates, with 20% from protein and 12% from fat (estimated with general energy factors).