Bread Whole-wheatvsPasta Dry
Bread Whole-wheat has 254 calories and 12g protein per 100g. Pasta Dry has 371 calories and 13g protein per 100g Pasta Dry has more protein, Bread Whole-wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread Whole-wheat vs Pasta Dry
Go with Bread Whole-wheat at just 254 kcal per 100g — 32% fewer calories.
Bread Whole-wheat will keep you satisfied longer with 6g fiber, 12.3g protein, 3.5g fat — fat and protein slow digestion while fiber adds bulk.
Bread Whole-wheat's natural fat (3.5g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Bread Whole-wheat packs 12.3g of protein per 100g (19% of calories from protein) — the better pick for muscle growth and recovery.
Pasta Dry with 74.7g of carbs per 100g provides fast-acting energy — great before a workout.
Bread Whole-wheat provides 163mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Bread Whole-wheat
High in sodium at 450mg per 100g, so it may not be the best fit for a low-sodium diet.
Pasta Dry
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 Whole-wheat Commercially Prepared | Pasta Dry Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 371kcal19% | <0.1kcal |
| Protein | 12g25% | 13g26% | <0.1g |
| Total Fat | 3.5g5% | 1.5g2% | +2.0g |
| Saturated Fat | 0.73g4% | 0.28g1% | +0.45g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 75g27% | <0.1g |
| Dietary Fiber | 6.0g21% | 3.2g11% | +2.8g |
| Sugars | — | 2.7g | — |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | 0.11mg1% | +2.7mg |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | 0.22mg13% | 0.14mg8% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 237mcg59% | <0.1mcg |
| Thiamin (B1) | 0.39mg33% | 0.89mg74% | <0.1mg |
| Riboflavin (B2) | 0.17mg13% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 4.4mg28% | 7.2mg45% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 6.0mg0% | +444mg |
| Calcium | 163mg13% | 21mg2% | +142mg |
| Iron | 2.6mg14% | 3.3mg18% | <0.1mg |
| Potassium | 250mg5% | 223mg5% | +27mg |
| Phosphorus | 212mg17% | 189mg15% | +23mg |
| Magnesium | 77mg18% | 53mg13% | +24mg |
| Zinc | 1.8mg16% | 1.4mg13% | +0.35mg |
| Copper | 0.23mg25% | 0.29mg32% | <0.1mg |
| Manganese | 2.2mg95% | 0.92mg40% | +1.3mg |
| Selenium | 26mcg47% | 63mcg115% | <0.1mcg |
🔬Nutritional Analysis
Calories: Bread Whole-wheat is significantly lower in calories at just 254 kcal per 100g compared to 371 kcal for Pasta Dry — that's 46% fewer calories, making Bread Whole-wheat the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Bread Whole-wheat providing 12.3g and Pasta Dry providing 13g per 100g.
Fat: Bread Whole-wheat has more fat (3.55g vs 1.51g 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 0.11mg), Folate (Pasta Dry: 237mcg vs 42mcg), Riboflavin (B2) (Pasta Dry: 0.4mg vs 0.166mg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat: 450mg vs 6mg), Calcium (Bread Whole-wheat: 163mg vs 21mg), Selenium (Pasta Dry: 63.2mcg vs 25.8mcg).
Diet Suitability: Pasta Dry fits a low-fat diet. Pasta Dry fits a low-sodium diet. Bread Whole-wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread Whole-wheat or Pasta Dry?
- Pasta Dry has more protein with 13g per 100g compared to 12.3g for Bread Whole-wheat.
- Which is lower in calories, Bread Whole-wheat or Pasta Dry?
- Bread Whole-wheat is lower in calories with 254 kcal per 100g versus 371 kcal.
- Is Bread Whole-wheat or Pasta Dry healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g protein per 100g, while Pasta Dry has 371 calories and 13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread Whole-wheat or Pasta Dry?
- Pasta Dry is leaner with 1.51g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread Whole-wheat or Pasta Dry?
- Bread Whole-wheat has more fiber with 6g per 100g compared to 3.2g.