Food amount
For 200 calories, the comparison uses 78.7 g of whole wheat bread and 75.2 g of white bread.
A closer look at a familiar choice
Whole wheat bread vs. White bread
Per 100 g, whole-wheat bread (commercially prepared) has 254 calories and 12.3 g protein; bread, white, commercially prepared (includes soft bread crumbs) has 266 calories and 8.9 g protein. Change the basis to see the tradeoffs.
| Nutrient | Whole wheat bread | White bread |
|---|---|---|
| Calorieskcal | 254 | 266 |
| Proteing | 12.3 | 8.9 |
| Carbohydrateg | 43.1 | 49.4 |
| Fatg | 3.6 | 3.3 |
| Fiberg | 6 | 2.7 |
| Total sugarsg | 4.4 | 5.7 |
| Sodiummg | 450 | 490 |
| Saturated fatg | 0.7 | 0.7 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Whole wheat bread provides more reported protein at equal calories: 9.7 g for whole wheat bread, compared with 6.7 g for white bread.
Fiber
The fiber amounts are 4.7 g for whole wheat bread and 2 g for white bread at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 354 mg and 368 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Bread, wheat, sproutedUSDA SR Legacy | 100 g | 188 | 13.2 g | 5.3 g | 474 mg |
| Bread, wheat, sprouted, toastedUSDA SR Legacy | 100 g | 205 | 14.3 g | 5.7 g | 515 mg |
| Bread, reduced-calorie, wheatUSDA SR Legacy | 100 g | 217 | 13.3 g | 11.1 g | 332 mg |