Whole Wheat Bread vs. Carrots

Nutrition comparison of Whole Wheat Bread and Carrots


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 carrots (100g each) below using 2020 USDA and NIH data[1].

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

  • Both whole wheat bread and carrots are high in dietary fiber and potassium.
  • Carrot is an excellent source of Vitamin A.
  • Whole wheat bread has more thiamin, riboflavin, niacin and folate.
  • Whole wheat bread is a great source of iron.
  • Whole wheat bread is an excellent source of calcium and protein.
Detailed nutritional comparison of whole wheat bread and carrots 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Carrots src

Calories and Carbs

calories

Whole wheat bread is high in calories and carrot has 85% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and carrot has 41 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to carrots per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Carrots
Protein 20% 8%
Carbohydrates 66% 88%
Fat 14% 4%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and carrot has 78% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.

dietary fiber

Both whole wheat bread and carrots are high in dietary fiber. Whole wheat bread has 164% more dietary fiber than carrot - whole wheat bread has 7.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Whole wheat bread and carrots contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and carrot has 4.7g of sugar.



Protein

protein

Whole wheat bread is an excellent source of protein and it has 13 times more protein than carrot - whole wheat bread has 13.4g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Both whole wheat bread and carrots are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Carrot has 58 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - carrot has 835ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and carrots contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

Vitamin K

Whole wheat bread and carrots contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.

The B Vitamins

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

Whole Wheat Bread Carrots
Thiamin 0.279 MG 0.066 MG
Riboflavin 0.131 MG 0.058 MG
Niacin 4.042 MG 0.983 MG
Pantothenic acid 0.336 MG 0.273 MG
Vitamin B6 0.263 MG 0.138 MG
Folate 75 UG 19 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 212% more calcium than carrot - whole wheat bread has 103mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 733% more iron than carrot - whole wheat bread has 2.5mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both whole wheat bread and carrots are high in potassium. Carrot has 39% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and carrot has 320mg 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,

Whole Wheat Bread Carrots
beta-carotene 1 UG 8285 UG
lutein + zeaxanthin 94 UG 256 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Carrots
alpha linoleic acid 0.205 G 0.002 G
Total 0.205 G 0.002 G

omega 6s

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

Whole Wheat Bread Carrots
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.1 G
Total 1.669 G 0.1 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 Carrots .

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

Whole Wheat Bread g

()
Daily Values (%)

Carrots g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G