Bread White WheatvsCornmeal Whole-grain
Bread White Wheat has 238 calories and 11g protein per 100g. Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g Bread White Wheat has more protein, Bread White Wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread White Wheat vs Cornmeal Whole-grain
Go with Bread White Wheat at just 238 kcal per 100g — 34% fewer calories.
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 packs 10.7g of protein per 100g (18% of calories from protein) — the better pick for muscle growth and recovery.
Cornmeal Whole-grain provides 287mg 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.
Cornmeal Whole-grain
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bread White Wheat | Cornmeal Whole-grain White | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 238kcal12% | 362kcal18% | <0.1kcal |
| Protein | 11g21% | 8.1g16% | +2.6g |
| Total Fat | 2.1g3% | 3.6g5% | <0.1g |
| Saturated Fat | 0.63g3% | 0.51g3% | +0.13g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 44g16% | 77g28% | <0.1g |
| Dietary Fiber | 9.2g33% | 7.3g26% | +1.9g |
| Sugars | 5.0g | 0.64g | +4.4g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.38mg3% | 0.42mg3% | <0.1mg |
| Vitamin K | 7.7mcg6% | 0.30mcg0% | +7.4mcg |
| Vitamin B6 | <0.1mg5% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 127mcg32% | 25mcg6% | +102mcg |
| Thiamin (B1) | 0.51mg43% | 0.39mg32% | +0.13mg |
| Riboflavin (B2) | 0.26mg20% | 0.20mg15% | +<0.1mg |
| Niacin (B3) | 4.5mg28% | 3.6mg23% | +0.83mg |
| 🔶Minerals | |||
| Sodium | 478mg21% | 35mg2% | +443mg |
| Calcium | 684mg53% | 6.0mg0% | +678mg |
| Iron | 4.9mg27% | 3.5mg19% | +1.4mg |
| Potassium | 127mg3% | 287mg6% | <0.1mg |
| Phosphorus | 103mg8% | 241mg19% | <0.1mg |
| Magnesium | 26mg6% | 127mg30% | <0.1mg |
| Zinc | 0.95mg9% | 1.8mg17% | <0.1mg |
| Copper | 0.15mg17% | 0.19mg21% | <0.1mg |
| Manganese | 0.63mg28% | 0.50mg22% | +0.14mg |
| Selenium | 16mcg29% | 16mcg28% | +0.60mcg |
🔬Nutritional Analysis
Calories: Bread White Wheat is significantly lower in calories at just 238 kcal per 100g compared to 362 kcal for Cornmeal Whole-grain — that's 52% fewer calories, making Bread White Wheat the better choice for calorie-conscious diets.
Protein: Bread White Wheat provides more protein with 10.7g versus 8.12g per 100g. In terms of protein-to-calorie efficiency, Bread White Wheat offers better value for building and maintaining muscle.
Fat: Cornmeal Whole-grain has more fat (3.59g 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 K (Bread White Wheat: 7.7mcg vs 0.3mcg), Folate (Bread White Wheat: 127mcg vs 25mcg), Vitamin B6 (Cornmeal Whole-grain: 0.304mg vs 0.08mg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 6mg), Sodium (Bread White Wheat: 478mg vs 35mg), Magnesium (Cornmeal Whole-grain: 127mg vs 26mg).
Diet Suitability: Bread White Wheat fits a low-fat diet. Cornmeal Whole-grain fits a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread White Wheat or Cornmeal Whole-grain?
- Bread White Wheat has more protein with 10.7g per 100g compared to 8.12g for Cornmeal Whole-grain.
- Which is lower in calories, Bread White Wheat or Cornmeal Whole-grain?
- Bread White Wheat is lower in calories with 238 kcal per 100g versus 362 kcal.
- Is Bread White Wheat or Cornmeal Whole-grain healthier?
- It depends on your goals. Bread White Wheat has 238 calories and 10.7g protein per 100g, while Cornmeal Whole-grain has 362 calories and 8.12g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread White Wheat or Cornmeal Whole-grain?
- Bread White Wheat is leaner with 2.15g of fat per 100g compared to 3.59g.
- Which has more fiber, Bread White Wheat or Cornmeal Whole-grain?
- Bread White Wheat has more fiber with 9.2g per 100g compared to 7.3g.