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Wheat Bread vs. White bread — In-Depth Nutrition Comparison

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The main differences between wheat Bread and white bread

  • Wheat Bread is richer in manganese, selenium, phosphorus, copper, vitamin B2, vitamin B3, magnesium, fiber, and zinc, yet white bread is richer in vitamin B1.
  • Daily need coverage for manganese for wheat Bread is 37% higher.
  • Wheat Bread contains 3 times more magnesium than white bread. Wheat Bread contains 59mg of magnesium, while white bread contains 23mg.
  • Wheat Bread has a lower glycemic index than white bread.

Food types used in this article are Bread, wheat, toasted and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Wheat Bread vs White bread infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +156.5%
Contains more CalciumCalcium +14.6%
Contains more PotassiumPotassium +77%
Contains more IronIron +13.3%
Contains more CopperCopper +96%
Contains more ZincZinc +98.6%
Contains more PhosphorusPhosphorus +91.8%
Contains more ManganeseManganese +156.9%
Contains more SeleniumSelenium +51.8%
Contains less SodiumSodium -18.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +57.2%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin B6Vitamin B6 +75.9%
Contains more Vitamin KVitamin K +2750%
Contains more CholineCholine +51.4%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more FolateFolate +29.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +46.4%
Contains more FatsFats +28.2%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +39.9%
Contains more WaterWater +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +70.1%
Contains less Sat. FatSaturated fat -29.4%
~equal in Polyunsaturated fat ~1.602g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread White bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread White bread DV% diff.
Manganese 1.377mg 0.536mg 37%
Selenium 33.4µg 22µg 21%
Starch 37.17g 15%
Phosphorus 188mg 98mg 13%
Copper 0.198mg 0.101mg 11%
Vitamin B2 0.382mg 0.243mg 11%
Vitamin B3 6.25mg 4.78mg 9%
Magnesium 59mg 23mg 9%
Vitamin B1 0.439mg 0.533mg 8%
Fiber 4.7g 2.7g 8%
Protein 12.96g 8.85g 8%
Zinc 1.47mg 0.74mg 7%
Iron 4.09mg 3.61mg 6%
Folate 86µg 111µg 6%
Vitamin B6 0.153mg 0.087mg 5%
Vitamin K 5.7µg 0.2µg 5%
Sodium 601mg 490mg 5%
Potassium 223mg 126mg 3%
Fructose 2.43g 3%
Vitamin B5 0.456mg 0.536mg 2%
Calories 313kcal 266kcal 2%
Calcium 165mg 144mg 2%
Carbs 55.77g 49.42g 2%
Fats 4.27g 3.33g 1%
Choline 22.1mg 14.6mg 1%
Saturated fat 0.989g 0.698g 1%
Monounsaturated fat 1.019g 0.599g 1%
Polyunsaturated fat 1.72g 1.602g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 46.72g N/A
Sugar 6.42g 5.67g N/A
Vitamin E 0.24mg 0.22mg 0%
Trans fat 0.027g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.161g 0.166g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Wheat Bread
33%
White bread
Minerals Daily Need Coverage Score
89%
Wheat Bread
56%
White bread

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
White bread
White bread contains less Sodium (difference - 111mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 0.291g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.