Whole wheat bread vs white bread
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
12.4 g protein · 42.7 g carbs (4.3 g sugars) · 3.5 g fat
9.4 g protein · 49.2 g carbs (5.3 g sugars) · 3.6 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate11% vs 43%
42 µg vs 171 µg
- Vitamin E18% vs 1%
2.7 mg vs 0.22 mg
- Fiber21% vs 8%
6 g vs 2.3 g
- Copper25% vs 14%
0.23 mg vs 0.12 mg
- Magnesium18% vs 6%
75 mg vs 27 mg
- Thiamin (B1)33% vs 42%
0.39 mg vs 0.51 mg
- Zinc16% vs 8%
1.8 mg vs 0.88 mg
- Phosphorus17% vs 9%
212 mg vs 113 mg
- Vitamin B613% vs 5%
0.21 mg vs 0.092 mg
- Vitamin K7% vs <1%
7.8 µg vs 0.2 µg
- Protein25% vs 19%
12.4 g vs 9.4 g
- Riboflavin (B2)13% vs 18%
0.17 mg vs 0.24 mg
- Iron14% vs 19%
2.5 mg vs 3.4 mg
- Selenium47% vs 42%
25.7 µg vs 23.2 µg
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.