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White bread
White bread2
VS
Whole wheat bread Leader
Whole wheat bread7

Whole wheat bread leads 7–2 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Whole wheat bread comes out ahead, winning 7 of 9 nutrient match-ups.

Pick White bread for less saturated fat and more iron.

Pick Whole wheat bread for more protein, more fiber, less sugar, less sodium, more potassium, more calcium and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.33 g
    4.94 gWIN
  • Carbohydrate
    18.58 g
    16.95 g
  • Fibermore is better
    1.02 g
    2.38 gWIN
  • Total sugarsless is better
    2.13 g
    1.72 gWIN
  • Total fat
    1.25 g
    1.39 g
  • Saturated fatless is better
    WIN0.26 g
    0.29 g
  • Sodiumless is better
    184.21 mg
    180.56 mgWIN
  • Potassiummore is better
    47.37 mg
    100.79 mgWIN
  • Calciummore is better
    54.14 mg
    63.89 mgWIN
  • Ironmore is better
    WIN1.36 mg
    0.98 mg
  • Magnesiummore is better
    8.65 mg
    29.76 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

White bread vs Whole wheat bread · Foodatron