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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
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
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
89%
56%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
White bread contains less Sodium (difference - 111mg)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 0.291g)
Which food is cheaper?
White bread is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Wheat Bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)