Whole Wheat Bread vs White Bread
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Bread (100% Whole Wheat) vs Bread (White): nutrition per 100 g
| Per 100 g | Bread (100% Whole Wheat) | Bread (White) |
|---|---|---|
| Calories | 252 kcal | 266 kcal |
| Protein | 12.5 g | 8.9 g |
| Carbohydrate | 42.7 g | 49.4 g |
| Fat | 3.5 g | 3.3 g |
| Fibre | 6 g | 2.7 g |
| Allergens | Wheat | Wheat |
Vitamins and minerals per 100 g
| Nutrient | Bread (100% Whole Wheat) | Bread (White) |
|---|---|---|
| Calcium, Ca | 132.3 mg | 288.4 mg |
| Choline, total | 27.2 mg | 14.6 mg |
| Copper, Cu | 0.25 mg | 0.12 mg |
| Folate, DFE | 42 ug | 171 ug |
| Folate, food | 42 ug | 25 ug |
| Folate, total | 58.24 ug | 156.9 ug |
| Iron, Fe | 2.78 mg | 4.07 mg |
| Magnesium, Mg | 72.94 mg | 22.37 mg |
| Manganese, Mn | 1.84 mg | 0.52 mg |
| Niacin | 5.17 mg | 6.03 mg |
| Pantothenic acid | 0.65 mg | 0.54 mg |
| Phosphorus, P | 197.6 mg | 86.67 mg |
| Potassium, K | 203.4 mg | 115.2 mg |
| Riboflavin | 0.16 mg | 0.3 mg |
| Selenium, Se | 25.7 ug | 22 ug |
| Sodium, Na | 408.2 mg | 419.7 mg |
| Thiamin | 0.28 mg | 0.48 mg |
| Vitamin A, IU | 3 iu | 1 iu |
| Vitamin B-6 | 0.22 mg | 0.09 mg |
| Zinc, Zn | 1.73 mg | 0.77 mg |
The meaningful 100 g difference is fiber. Choose Bread (100% Whole Wheat) when you want more fiber per 100 g. It also provides more protein per 100 g. It also provides more magnesium and vitamin E per 100 g. The wheat-based option contains wheat; check the product label when a gluten-free choice is needed. In this case, compare the listed forms of Bread (White) and Bread (100% Whole Wheat) for the recipe you are making.
Full nutrition facts: Bread (100% Whole Wheat) ยท Bread (White)
Bottom line
Per 100 g, Whole Wheat Bread provides 252 kcal, 12.5 g protein, 42.7 g carbohydrate, 3.5 g fat and 6 g fiber; White Bread provides 266 kcal, 8.9 g protein, 49.4 g carbohydrate, 3.3 g fat and 2.7 g fiber.
Looking beyond the macronutrients, Whole Wheat Bread is the better source of magnesium, zinc, while White Bread is the better source of folate, calcium (see the vitamins and minerals table below).
Whole wheat bread more than doubles the fiber and adds magnesium and zinc; white bread is enriched, so it can actually contain more folate and iron per slice. Check the label: “wheat bread” is not the same as “100% whole wheat”.
In short: for protein and muscle, Whole Wheat Bread; for fiber and digestion, Whole Wheat Bread. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.