Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat Bread
  5. Compare
  6. Wheat Bread vs. White Bread

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

Compare

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 from 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.

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
Infographic link

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.
Wheat Bread
Wheat Bread
9
:
1
White Bread
White Bread
Contains more Calcium +14.6%
Contains more Iron +13.3%
Contains more Magnesium +156.5%
Contains more Phosphorus +91.8%
Contains more Potassium +77%
Contains more Zinc +98.6%
Contains more Copper +96%
Contains more Manganese +156.9%
Contains more Selenium +51.8%
Contains less Sodium -18.5%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Calcium +14.6%
Contains more Iron +13.3%
Contains more Magnesium +156.5%
Contains more Phosphorus +91.8%
Contains more Potassium +77%
Contains more Zinc +98.6%
Contains more Copper +96%
Contains more Manganese +156.9%
Contains more Selenium +51.8%
Contains less Sodium -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.
Wheat Bread
Wheat Bread
6
:
4
White Bread
White Bread
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.2%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B6 +75.9%
Contains more Vitamin K +2750%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B5 +17.5%
Contains more Folate +29.1%
Equal in Vitamin E - 0.22
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.2%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B6 +75.9%
Contains more Vitamin K +2750%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B5 +17.5%
Contains more Folate +29.1%
Equal in Vitamin E - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
White Bread
White Bread
Contains more Protein +46.4%
Contains more Fats +28.2%
Contains more Carbs +12.8%
Contains more Other +39.9%
Contains more Water +50.3%
Wheat Bread
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
White Bread
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 Protein +46.4%
Contains more Fats +28.2%
Contains more Carbs +12.8%
Contains more Other +39.9%
Contains more Water +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
White Bread
White Bread
Contains more Monounsaturated Fat +70.1%
Contains less Saturated Fat -29.4%
Equal in Polyunsaturated fat - 1.602
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +70.1%
Contains less Saturated Fat -29.4%
Equal in Polyunsaturated fat - 1.602

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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

People also compare

Wheat Bread
Wheat Bread vs Flour
Flour
Wheat Bread
Wheat Bread vs Cheddar Cheese
Cheddar Cheese
Wheat Bread
Wheat Bread vs Dough
Dough
White Bread
White Bread vs Rye bread
Rye bread
White Bread
White Bread vs Raisin bread
Raisin bread
White Bread
White Bread vs Protein bread
Protein bread

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
38%
Wheat Bread
35%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.