White Bread vs. Chicken
Nutrition comparison of White Bread and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and chicken:
- Both white bread and chicken are high in calories and protein.
- Chicken is an excellent source of potassium.
- For omega-3 fatty acids, chicken has more dha and dpa than white bread.
- White bread has 3.9 times less saturated fat than chicken.
- White bread has more thiamin and folate, however, chicken contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- White bread has signficantly less cholesterol than chicken.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and chicken are high in calories. White bread has 26% more calories than chicken - white bread has 238 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. White bread has a macronutrient ratio of 18:74:8 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Chicken | |
|---|---|---|
| Protein | 18% | 49% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and chicken has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than chicken - white bread has 9.2g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than white bread - white bread has 5g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both white bread and chicken are high in protein. Chicken has 118% more protein than white bread - white bread has 10.7g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
White bread has 3.9 times less saturated fat than chicken - white bread has 0.63g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both white bread and chicken are low in trans fat - white bread has 0.03g of trans fat per 100 grams and chicken has 0.09g of trans fat.
cholesterol
White bread has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
White bread and chicken contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
White bread and chicken contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
White bread and chicken contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
White bread has more thiamin and folate, however, chicken contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both white bread and chicken contain significant amounts of riboflavin and niacin.
| White Bread | Chicken | |
|---|---|---|
| Thiamin | 0.51 MG | 0.121 MG |
| Riboflavin | 0.255 MG | 0.302 MG |
| Niacin | 4.455 MG | 7.107 MG |
| Pantothenic acid | 0.455 MG | 1.327 MG |
| Vitamin B6 | 0.08 MG | 0.538 MG |
| Folate | 127 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 84 times more calcium than chicken - white bread has 684mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
White bread is an excellent source of iron and it has 426% more iron than chicken - white bread has 4.9mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Chicken is an excellent source of potassium and it has 433% more potassium than white bread - white bread has 127mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than white bread per 100 grams. Both white bread and chicken contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.1 G |
| EPA | 0.003 G | 0.008 G |
| DHA | ~ | 0.031 G |
| DPA | ~ | 0.016 G |
| Total | 0.086 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than white bread per 100 grams.
| White Bread | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 0.879 G | 1.818 G |
| Total | 0.879 G | 1.838 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
White Bread g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or chicken contain more calories in 100 grams?Both white bread and chicken are high in calories. White bread has 30% more calories than chicken - white bread has 238 calories in 100g and chicken has 189 calories.
Is white bread or chicken better for protein?
Both white bread and chicken are high in protein. Chicken has 120% more protein than white bread - white bread has 10.7g of protein per 100 grams and chicken has 23.3g of protein.
Does white bread or chicken have more carbohydrates?
By weight, white bread is high in carbohydrates and chicken has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and chicken has no carbs..
Does white bread or chicken contain more calcium?
White bread is a rich source of calcium and it has 84 times more calcium than chicken - white bread has 684mg of calcium in 100 grams and chicken has 8mg of calcium.
Does white bread or chicken contain more iron?
White bread is an abundant source of iron and it has 430% more iron than chicken - white bread has 4.9mg of iron in 100 grams and chicken has 0.93mg of iron.
Does white bread or chicken contain more potassium?
Chicken is a rich source of potassium and it has 430% more potassium than white bread - white bread has 127mg of potassium in 100 grams and chicken has 677mg of potassium.