Whole wheat bread vs white bread
In short
One serving each: 81 calories in whole wheat bread (1 slice, 32 g), 75 calories in white bread (1 medium or regular slice, 28 g). Both get most of their calories from carbohydrate.
More in whole wheat bread: vitamin E (14×), fiber (3×) and copper (2.1×). More in white bread: folate (3.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 slice (32 g) · 4 g protein · 13.7 g carbs (1.4 g sugars) · 1.1 g fat
1 medium or regular slice (28 g) · 2.6 g protein · 13.8 g carbs (1.5 g sugars) · 1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate3% vs 12%
13.4 µg vs 47.9 µg
- Vitamin E6% vs <1%
0.85 mg vs 0.062 mg
- Fiber7% vs 2%
1.9 g vs 0.64 g
- Copper8% vs 4%
0.073 mg vs 0.035 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4 g · 2.6 g8%·5%
- Total fat1.1 g · 1 g1%·1%
- Saturated fatlimit0.23 g · 0.23 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates13.7 g · 13.8 g5%·5%
- Sodiumlimit146 mg · 126 mg6%·5%
- Potassium81.3 mg · 32.8 mg2%·1%
- Calcium51.5 mg · 59.1 mg4%·5%
- Iron0.79 mg · 0.94 mg4%·5%
- Magnesium24 mg · 7.6 mg6%·2%
- Phosphorus67.8 mg · 31.6 mg5%·3%
- Zinc0.57 mg · 0.25 mg5%·2%
- Selenium8.2 µg · 6.5 µg15%·12%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K2.5 µg · 0.056 µg2%·<1%
- Thiamin (B1)0.13 mg · 0.14 mg11%·12%
- Riboflavin (B2)0.053 mg · 0.067 mg4%·5%
- Niacin (B3)1.4 mg · 1.3 mg9%·8%
- Vitamin B60.069 mg · 0.026 mg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 4.1 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.