Whole wheat bread vs white bread

Whole wheat breadWhite bread
Same weightSame caloriesOne serving

In short

Gram for gram, there are 6% more calories in white bread than in whole wheat bread (267 vs 252 in 100 g). Both get most of their calories from carbohydrate.

More in whole wheat bread: vitamin E (12×), fiber (2.6×), copper, magnesium (2.8×) and 6 more. More in white bread: folate (4.1×), thiamin, riboflavin and iron. Everything else is within 4% of a day's needs.

Calories, and where they come from

Whole wheat bread252 cal

12.4 g protein · 42.7 g carbs (4.3 g sugars) · 3.5 g fat

White bread267 cal

9.4 g protein · 49.2 g carbs (5.3 g sugars) · 3.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Folate42 µg · 171 µg
    11%43%
  • Vitamin E2.7 mg · 0.22 mg
    18%1%
  • Fiber6 g · 2.3 g
    21%8%
  • Copper0.23 mg · 0.12 mg
    25%14%
  • Magnesium75 mg · 27 mg
    18%6%
  • Thiamin (B1)0.39 mg · 0.51 mg
    33%42%
  • Zinc1.8 mg · 0.88 mg
    16%8%
  • Phosphorus212 mg · 113 mg
    17%9%
  • Vitamin B60.21 mg · 0.092 mg
    13%5%
  • Vitamin K7.8 µg · 0.2 µg
    7%<1%
  • Protein12.4 g · 9.4 g
    25%19%
  • Riboflavin (B2)0.17 mg · 0.24 mg
    13%18%
  • Iron2.5 mg · 3.4 mg
    14%19%
  • Selenium25.7 µg · 23.2 µg
    47%42%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Total fat3.5 g · 3.6 g4%·5%
  • Saturated fatlimit0.72 g · 0.82 g4%·4%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates42.7 g · 49.2 g16%·18%
  • Sodiumlimit455 mg · 450 mg20%·20%
  • Potassium254 mg · 117 mg5%·2%
  • Calcium161 mg · 211 mg12%·16%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Niacin (B3)4.4 mg · 4.8 mg28%·30%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline27.2 mg · 14.6 mg5%·3%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Whole wheat bread (SR Legacy 172688), White bread (Survey (FNDDS) 2707598). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

vs
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