Bread White WheatvsBread Whole-wheat
Bread White Wheat has 238 calories and 11g protein per 100g. Bread Whole-wheat has 254 calories and 12g protein per 100g Bread Whole-wheat has more protein, Bread White Wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread White Wheat vs Bread Whole-wheat
Bread White Wheat will keep you satisfied longer with 9.2g fiber, 10.7g protein — fat and protein slow digestion while fiber adds bulk.
Bread White Wheat is the heart-friendlier option with lower saturated fat, more fiber.
Bread Whole-wheat provides 250mg of potassium per 100g — important for muscle function and hydration.
Bread White Wheat provides 684mg of calcium per 100g — a much better source for bone health.
Bread White Wheat has 4.9mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Bread White Wheat
High in sodium at 478mg per 100g, so it may not be the best fit for a low-sodium diet.
Bread Whole-wheat
High in sodium at 450mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bread White Wheat | Bread Whole-wheat Commercially Prepared | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 238kcal12% | 254kcal13% | <0.1kcal |
| Protein | 11g21% | 12g25% | <0.1g |
| Total Fat | 2.1g3% | 3.5g5% | <0.1g |
| Saturated Fat | 0.63g3% | 0.73g4% | <0.1g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 44g16% | 43g16% | +0.80g |
| Dietary Fiber | 9.2g33% | 6.0g21% | +3.2g |
| Sugars | 5.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.38mg3% | 2.8mg19% | <0.1mg |
| Vitamin K | 7.7mcg6% | — | — |
| Vitamin B6 | <0.1mg5% | 0.22mg13% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 127mcg32% | 42mcg11% | +85mcg |
| Thiamin (B1) | 0.51mg43% | 0.39mg33% | +0.12mg |
| Riboflavin (B2) | 0.26mg20% | 0.17mg13% | +<0.1mg |
| Niacin (B3) | 4.5mg28% | 4.4mg28% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 478mg21% | 450mg20% | +28mg |
| Calcium | 684mg53% | 163mg13% | +521mg |
| Iron | 4.9mg27% | 2.6mg14% | +2.3mg |
| Potassium | 127mg3% | 250mg5% | <0.1mg |
| Phosphorus | 103mg8% | 212mg17% | <0.1mg |
| Magnesium | 26mg6% | 77mg18% | <0.1mg |
| Zinc | 0.95mg9% | 1.8mg16% | <0.1mg |
| Copper | 0.15mg17% | 0.23mg25% | <0.1mg |
| Manganese | 0.63mg28% | 2.2mg95% | <0.1mg |
| Selenium | 16mcg29% | 26mcg47% | <0.1mcg |
🔬Nutritional Analysis
Calories: Bread White Wheat is moderately lower in calories than Bread Whole-wheat, containing 238 kcal compared to 254 kcal per 100g (7% fewer calories).
Protein: Bread Whole-wheat provides more protein with 12.3g versus 10.7g per 100g. In terms of protein-to-calorie efficiency, Bread Whole-wheat offers better value for building and maintaining muscle.
Fat: Bread Whole-wheat has more fat (3.55g vs 2.15g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Bread Whole-wheat: 2.82mg vs 0.38mg), Folate (Bread White Wheat: 127mcg vs 42mcg), Vitamin B6 (Bread Whole-wheat: 0.216mg vs 0.08mg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 163mg), Manganese (Bread Whole-wheat: 2.18mg vs 0.634mg), Magnesium (Bread Whole-wheat: 76.6mg vs 26mg).
Diet Suitability: Bread White Wheat fits a low-fat diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread White Wheat or Bread Whole-wheat?
- Bread Whole-wheat has more protein with 12.3g per 100g compared to 10.7g for Bread White Wheat.
- Which is lower in calories, Bread White Wheat or Bread Whole-wheat?
- Bread White Wheat is lower in calories with 238 kcal per 100g versus 254 kcal.
- Is Bread White Wheat or Bread Whole-wheat healthier?
- It depends on your goals. Bread White Wheat has 238 calories and 10.7g protein per 100g, while Bread Whole-wheat has 254 calories and 12.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread White Wheat or Bread Whole-wheat?
- Bread White Wheat is leaner with 2.15g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread White Wheat or Bread Whole-wheat?
- Bread White Wheat has more fiber with 9.2g per 100g compared to 6g.