Whole Wheat Bread vs. Coconut

Nutrition comparison of Whole Wheat Bread and Coconut


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

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

  • Both whole wheat bread and coconut are high in calories, dietary fiber, iron and potassium.
  • Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Whole wheat bread is an excellent source of calcium and protein.
Detailed nutritional comparison of whole wheat bread and coconut 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 Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Coconut src

Calories and Carbs

calories

Both whole wheat bread and coconut are high in calories. Coconut has 34% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and coconut has 354 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Coconut
Protein 20% 4%
Carbohydrates 66% 16%
Fat 14% 80%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and coconut has 65% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.

dietary fiber

Both whole wheat bread and coconut are high in dietary fiber. Coconut has 22% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.

sugar

Whole wheat bread and coconut contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and coconut has 6.2g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 301% more protein than coconut - whole wheat bread has 13.4g of protein per 100 grams and coconut has 3.3g of protein.

Fat

saturated fat

Coconut is high in saturated fat and whole wheat bread has 97% less saturated fat than coconut - whole wheat bread has 0.87g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.

Vitamins

Vitamin C

Coconut has 32 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.

Vitamin E

Whole wheat bread and coconut contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.

Vitamin K

Whole wheat bread and coconut contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.

The B Vitamins

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

Whole Wheat Bread Coconut
Thiamin 0.279 MG 0.066 MG
Riboflavin 0.131 MG 0.02 MG
Niacin 4.042 MG 0.54 MG
Pantothenic acid 0.336 MG 0.3 MG
Vitamin B6 0.263 MG 0.054 MG
Folate 75 UG 26 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 636% more calcium than coconut - whole wheat bread has 103mg of calcium per 100 grams and coconut has 14mg of calcium.

iron

Both whole wheat bread and coconut are high in iron. Whole wheat bread is very similar to coconut for iron - whole wheat bread has 2.5mg of iron per 100 grams and coconut has 2.4mg of iron.

potassium

Both whole wheat bread and coconut are high in potassium. Coconut has 55% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and coconut has 356mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Whole Wheat Bread Coconut
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.366 G
Total 1.669 G 0.366 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 Coconut .

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

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FAQ

Does whole wheat bread or coconut contain more calories in 100 grams?
Both whole wheat bread and coconut are high in calories. Coconut has 30% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and coconut has 354 calories.

Does whole wheat bread or coconut have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and coconut has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and coconut has 15.2g of carbohydrates.

Does whole wheat bread or coconut contain more calcium?
Whole wheat bread is a rich source of calcium and it has 640% more calcium than coconut - whole wheat bread has 103mg of calcium in 100 grams and coconut has 14mg of calcium.

Does whole wheat bread or coconut contain more iron?
Both whole wheat bread and coconut are high in iron. Whole wheat bread is very similar to coconut for iron - whole wheat bread has 2.5mg of iron in 100 grams and coconut has 2.4mg of iron.

Does whole wheat bread or coconut contain more potassium?
Both whole wheat bread and coconut are high in potassium. Coconut has 60% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and coconut has 356mg of potassium.