White bread vs Whole wheat bread: nutrition compared
White bread has over 2× the folate, over 2× the calcium, 1.9× the riboflavin of Whole wheat bread per 100 g. Whole wheat bread has over 12× the vitamin E, over 3× the manganese, over 3× the magnesium of White bread. Whole wheat bread is lower in calories (252 vs 266 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: White bread 1 slice (29 g), Whole wheat bread 1 slice (32 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | White bread / serving | Whole wheat bread / serving | White bread / 100 g | Whole wheat bread / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 77 3.9% | 81 4% | 266 | 252 |
| Protein (g) | 2.6 5.1% | 4 8% | 8.8 | 12.4 |
| Total fat (g) | 1 1.2% | 1.1 1.4% | 3.3 | 3.5 |
| Saturated fat (g) | 0.2 1% | 0.2 1.2% | 0.7 | 0.7 |
| Monounsaturated fat (g) | 0.2 | 0.2 | 0.6 | 0.6 |
| Polyunsaturated fat (g) | 0.5 | 0.5 | 1.6 | 1.6 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.05 | 0.04 | 0.17 | 0.14 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 14.3 5.2% | 13.7 5% | 49.4 | 42.7 |
| Fiber (g) | 0.8 2.8% | 1.9 6.9% | 2.7 | 6 |
| Sugars (g) | 1.6 | 1.4 | 5.7 | 4.3 |
| Calcium (mg) | 84 6.4% | 42 3.3% | 288 | 132 |
| Iron (mg) | 1.2 6.5% | 0.9 4.9% | 4.1 | 2.8 |
| Magnesium (mg) | 6 1.5% | 23 5.6% | 22 | 73 |
| Phosphorus (mg) | 25 2% | 63 5.1% | 87 | 198 |
| Potassium (mg) | 33 0.7% | 65 1.4% | 115 | 203 |
| Sodium (mg) | 122 5.3% | 131 5.7% | 420 | 408 |
| Zinc (mg) | 0.2 2% | 0.6 5% | 0.8 | 1.7 |
| Copper (mg) | 0.04 4% | 0.08 9% | 0.12 | 0.25 |
| Manganese (mg) | 0.15 6.5% | 0.59 26% | 0.52 | 1.84 |
| Selenium (µg) | 6.4 12% | 8.2 15% | 22 | 25.7 |
| Vitamin A (RAE) (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.06 0.4% | 0.85 5.7% | 0.22 | 2.66 |
| Vitamin K (µg) | 0.1 0% | 2.5 2.1% | 0.2 | 7.8 |
| Thiamin (B1) (mg) | 0.14 12% | 0.09 7.4% | 0.48 | 0.28 |
| Riboflavin (B2) (mg) | 0.09 6.7% | 0.05 3.8% | 0.3 | 0.16 |
| Niacin (B3) (mg) | 1.7 11% | 1.7 10% | 6 | 5.2 |
| Vitamin B6 (mg) | 0.03 1.5% | 0.07 4% | 0.09 | 0.21 |
| Folate (DFE) (µg) | 46 11% | 19 4.7% | 157 | 58 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 4 0.8% | 9 1.6% | 15 | 27 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #174924 and #172688.
Frequently asked questions
Which is healthier, White bread or Whole wheat bread?
White bread has over 2× the folate, over 2× the calcium, 1.9× the riboflavin of Whole wheat bread per 100 g. Whole wheat bread has over 12× the vitamin E, over 3× the manganese, over 3× the magnesium of White bread. Whole wheat bread is lower in calories (252 vs 266 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) White bread scores 18 and Whole wheat bread scores 32. Which is 'healthier' depends on what you need more of.
Which has more protein, White bread or Whole wheat bread?
Whole wheat bread: 8.8 g per 100 g for White bread vs 12.4 g for Whole wheat bread (2.6 vs 4 g per serving).
Which has fewer calories, White bread or Whole wheat bread?
Whole wheat bread: 266 kcal per 100 g for White bread vs 252 kcal for Whole wheat bread (77 vs 81 kcal per serving).
White bread nutrition facts · Whole wheat bread nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.