Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

White bread vs. Wheat — In-Depth Nutrition Comparison

Compare

A recap on differences between white bread and wheat

  • White bread is higher in folate, yet wheat is higher in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B6, and vitamin B3.
  • Wheat covers your daily selenium needs 123% more than white bread.
  • White bread contains 245 times more sodium than wheat . While white bread contains 490mg of sodium, wheat contains only 2mg.
  • The glycemic index of wheat is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Wheat, durum.

Infographic

White bread vs Wheat  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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +323.5%
Contains more MagnesiumMagnesium +526.1%
Contains more PotassiumPotassium +242.1%
Contains more CopperCopper +447.5%
Contains more ZincZinc +462.2%
Contains more PhosphorusPhosphorus +418.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +461.9%
Contains more SeleniumSelenium +306.4%
~equal in Iron ~3.52mg

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +27.2%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +158.1%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +381.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +34.8%
Contains more WaterWater +232.9%
Contains more OtherOther +11.2%
Contains more ProteinProtein +54.6%
Contains more CarbsCarbs +43.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +74.1%
Contains more Poly. FatPolyunsaturated fat +63.8%
Contains less Sat. FatSaturated fat -35%

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
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White bread Wheat DV% diff.
Selenium 22µg 89.4µg 123%
Manganese 0.536mg 3.012mg 108%
Phosphorus 98mg 508mg 59%
Copper 0.101mg 0.553mg 50%
Zinc 0.74mg 4.16mg 31%
Magnesium 23mg 144mg 29%
Vitamin B6 0.087mg 0.419mg 26%
Sodium 490mg 2mg 21%
Folate 111µg 43µg 17%
Starch 37.17g 15%
Vitamin B3 4.78mg 6.738mg 12%
Fiber 2.7g 11%
Calcium 144mg 34mg 11%
Vitamin B1 0.533mg 0.419mg 10%
Protein 8.85g 13.68g 10%
Vitamin B2 0.243mg 0.121mg 9%
Potassium 126mg 431mg 9%
Vitamin B5 0.536mg 0.935mg 8%
Carbs 49.42g 71.13g 7%
Polyunsaturated fat 1.602g 0.978g 4%
Calories 266kcal 339kcal 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Vitamin E 0.22mg 1%
Iron 3.61mg 3.52mg 1%
Saturated fat 0.698g 0.454g 1%
Monounsaturated fat 0.599g 0.344g 1%
Fats 3.33g 2.47g 1%
Net carbs 46.72g 71.13g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

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

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
33%
White bread
34%
Wheat
Minerals Daily Need Coverage Score
56%
White bread
168%
Wheat

Comparison summary

Which food is cheaper?
White bread
White bread is cheaper (difference - $0.4)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 488mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 0.244g)
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)
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. 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/169721/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.