Whole Wheat Bread vs. Almonds

Nutrition comparison of Whole Wheat Bread and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat bread versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat bread and almonds:

  • Both whole wheat bread and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond has more riboflavin.
  • Almond is an excellent source of Vitamin E.
  • Whole wheat bread has 3.3 times less saturated fat than almond.
Detailed nutritional comparison of whole wheat bread and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Almonds src

Calories and Carbs

calories

Both whole wheat bread and almonds are high in calories. Almond has 118% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Almonds
Protein 20% 14%
Carbohydrates 66% 14%
Fat 14% 72%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and almond has 50% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both whole wheat bread and almonds are high in dietary fiber. Almond has 69% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Whole wheat bread and almonds contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Both whole wheat bread and almonds are high in protein. Almond has 58% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Whole wheat bread has 3.3 times less saturated fat than almond - whole wheat bread has 0.87g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and whole wheat bread are low in trans fat - almond has 0.02g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.

Vitamins

Vitamin C

Whole wheat bread and almonds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Almonds and whole wheat bread contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 68 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Whole wheat bread and almonds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more riboflavin. Both whole wheat bread and almonds contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.

Whole Wheat Bread Almonds
Thiamin 0.279 MG 0.205 MG
Riboflavin 0.131 MG 1.138 MG
Niacin 4.042 MG 3.618 MG
Pantothenic acid 0.336 MG 0.471 MG
Vitamin B6 0.263 MG 0.137 MG
Folate 75 UG 44 UG

Minerals

calcium

Both whole wheat bread and almonds are high in calcium. Almond has 161% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both whole wheat bread and almonds are high in iron. Almond has 48% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both whole wheat bread and almonds are high in potassium. Almond has 219% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and almond has 733mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both whole wheat bread and almonds contain small amounts of beta-carotene.

Whole Wheat Bread Almonds
beta-carotene 1 UG 1 UG
lutein + zeaxanthin 94 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than almond per 100 grams.

Whole Wheat Bread Almonds
alpha linoleic acid 0.205 G 0.003 G
Total 0.205 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than whole wheat bread per 100 grams.

Whole Wheat Bread Almonds
other omega 6 ~ 0.002 G
linoleic acid 1.667 G 12.324 G
Total 1.667 G 12.326 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Bread or Almonds .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Almonds (Nuts, almonds) .

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FAQ

Does whole wheat bread or almonds contain more calories in 100 grams?
Both whole wheat bread and almonds are high in calories. Almond has 120% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and almond has 579 calories.

Does whole wheat bread or almonds have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and almond has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and almond has 21.6g of carbohydrates.

Does whole wheat bread or almonds contain more calcium?
Both whole wheat bread and almonds are high in calcium. Almond has 160% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and almond has 269mg of calcium.

Does whole wheat bread or almonds contain more iron?
Both whole wheat bread and almonds are high in iron. Almond has 50% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and almond has 3.7mg of iron.

Does whole wheat bread or almonds contain more potassium?
Both whole wheat bread and almonds are high in potassium. Almond has 220% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and almond has 733mg of potassium.