Whole wheat bread vs white bread
In short
For the same 100 calories you eat 40 g of whole wheat bread or 37 g of white bread. Both get most of their calories from carbohydrate.
More in whole wheat bread: vitamin E (13×), fiber (2.8×), copper and magnesium (2.9×). More in white bread: folate (3.8×). Everything else is within 4% of a day's needs.
Calories, and where they come from
39.7 g · 4.9 g protein · 16.9 g carbs (1.7 g sugars) · 1.4 g fat
37.5 g · 3.5 g protein · 18.4 g carbs (2 g sugars) · 1.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate4% vs 16%
16.7 µg vs 64 µg
- Vitamin E7% vs 1%
1.1 mg vs 0.082 mg
- Fiber9% vs 3%
2.4 g vs 0.86 g
- Copper10% vs 5%
0.09 mg vs 0.046 mg
- Magnesium7% vs 2%
29.8 mg vs 10.1 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.9 g · 3.5 g10%·7%
- Total fat1.4 g · 1.3 g2%·2%
- Saturated fatlimit0.29 g · 0.31 g1%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates16.9 g · 18.4 g6%·7%
- Sodiumlimit181 mg · 169 mg8%·7%
- Potassium101 mg · 43.8 mg2%·1%
- Calcium63.9 mg · 79 mg5%·6%
- Iron0.98 mg · 1.3 mg5%·7%
- Phosphorus84.1 mg · 42.3 mg7%·3%
- Zinc0.7 mg · 0.33 mg6%·3%
- Selenium10.2 µg · 8.7 µg19%·16%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K3.1 µg · 0.075 µg3%·<1%
- Thiamin (B1)0.16 mg · 0.19 mg13%·16%
- Riboflavin (B2)0.066 mg · 0.09 mg5%·7%
- Niacin (B3)1.8 mg · 1.8 mg11%·11%
- Vitamin B60.085 mg · 0.034 mg5%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.8 mg · 5.5 mg2%·1%
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.