White bread vs Whole-wheat bread
Similar calories per slice. Whole-wheat keeps the bran, so it carries more fibre and protein; white bread is softer, milder and lighter in fibre. Whole-wheat for the fibre, white for a softer crumb — the gap is fibre, not calories.
White bread and Whole-wheat bread, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| White bread · per 100 g | Whole-wheat bread · per 100 g | |
|---|---|---|
| Calories | 266 | 252 |
| Protein | 8.9 g | 12.5 g |
| Fat | 3.3 g | 3.5 g |
| Carbs | 49.4 g | 42.7 g |
| Fiber | 2.7 g | 6 g |
| Sugars | 5.7 g | 4.3 g |
| Sodium | 490 mg | 455 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 144 mg | 161 mg |
| Folate | 111 µg | 42 µg |
| Iron | 3.6 mg | 2.5 mg |
| Magnesium | 23 mg | 75 mg |
| Niacin | 4.8 mg | 4.4 mg |
| Phosphorus | 98 mg | 212 mg |
| Potassium | 126 mg | 254 mg |
| Riboflavin | 0.2 mg | 0.2 mg |
| Thiamin | 0.5 mg | 0.4 mg |
| Vitamin A | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.2 mg | 2.7 mg |
| Vitamin K | 0.2 µg | 7.8 µg |
| Zinc | 0.7 mg | 1.8 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is White bread or Whole-wheat bread better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.