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White Bread vs. Wheat — In-Depth Nutrition Comparison

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How are White Bread and Wheat different?

  • White Bread has more Vitamin B1, Folate, Iron, Vitamin B2, Vitamin B3, and Calcium, however, Wheat is richer in Manganese, Selenium, and Copper.
  • White Bread covers your daily need of Vitamin B1 37% more than Wheat.
  • White Bread has 61 times more Sodium than Wheat. White Bread has 490mg of Sodium, while Wheat has 8mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Wheat, KAMUT khorasan, cooked types were used in this article.

Infographic

White Bread vs Wheat 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 Calcium +1500%
Contains more Iron +105.1%
Contains more Magnesium +108.7%
Contains more Phosphorus +50%
Contains more Potassium +30.2%
Contains less Sodium -98.4%
Contains more Zinc +148.6%
Contains more Copper +105%
Contains more Manganese +92.2%
Contains more Selenium +45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1500%
Contains more Iron +105.1%
Contains more Magnesium +108.7%
Contains more Phosphorus +50%
Contains more Potassium +30.2%
Contains less Sodium -98.4%
Contains more Zinc +148.6%
Contains more Copper +105%
Contains more Manganese +92.2%
Contains more Selenium +45%

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.
:
2
Wheat
Contains more Vitamin B1 +461.1%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +107.4%
Contains more Vitamin B6 +24.3%
Contains more Folate +909.1%
Contains more Vitamin A +300%
Equal in Vitamin E - 0.24
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%
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% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +461.1%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +107.4%
Contains more Vitamin B6 +24.3%
Contains more Folate +909.1%
Contains more Vitamin A +300%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +55%
Contains more Fats +301.2%
Contains more Carbs +79.1%
Contains more Other +191.2%
Contains more Water +79%
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
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +55%
Contains more Fats +301.2%
Contains more Carbs +79.1%
Contains more Other +191.2%
Contains more Water +79%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +613.1%
Contains more Polyunsaturated fat +559.3%
Contains less Saturated Fat -89%
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +613.1%
Contains more Polyunsaturated fat +559.3%
Contains less Saturated Fat -89%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Wheat Opinion
Net carbs 46.72g 23.3g White Bread
Protein 8.85g 5.71g White Bread
Fats 3.33g 0.83g White Bread
Carbs 49.42g 27.6g White Bread
Calories 266kcal 132kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 3.07g Wheat
Fiber 2.7g 4.3g Wheat
Calcium 144mg 9mg White Bread
Iron 3.61mg 1.76mg White Bread
Magnesium 23mg 48mg Wheat
Phosphorus 98mg 147mg Wheat
Potassium 126mg 164mg Wheat
Sodium 490mg 8mg Wheat
Zinc 0.74mg 1.84mg Wheat
Copper 0.101mg 0.207mg Wheat
Manganese 0.536mg 1.03mg Wheat
Selenium 22µg 31.9µg Wheat
Vitamin A 1IU 4IU Wheat
Vitamin E 0.22mg 0.24mg Wheat
Vitamin B1 0.533mg 0.095mg White Bread
Vitamin B2 0.243mg 0.03mg White Bread
Vitamin B3 4.78mg 2.305mg White Bread
Vitamin B5 0.536mg White Bread
Vitamin B6 0.087mg 0.07mg White Bread
Folate 111µg 11µg White Bread
Vitamin K 0.2µg White Bread
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat
Trans Fat 0.027g 0.002g Wheat
Saturated Fat 0.698g 0.077g Wheat
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.599g 0.084g White Bread
Polyunsaturated fat 1.602g 0.243g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
White Bread
9%
Wheat
Minerals Daily Need Coverage Score
56%
White Bread
61%
Wheat

Comparison summary

Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.4)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.621g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.