White Bread vs. Egg
Nutrition comparison of White Bread and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and egg:
- Both white bread and egg are high in calcium, calories and protein.
- Egg has 12.5 times less sugar than white bread.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than white bread.
- White bread has 3.9 times less saturated fat than egg.
- White bread has more thiamin, niacin and folate, however, egg contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and egg are high in calories. White bread has 66% more calories than egg - white bread has 238 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. White bread has a macronutrient ratio of 18:74:8 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Egg | |
|---|---|---|
| Protein | 18% | 36% |
| Carbohydrates | 74% | 2% |
| Fat | 8% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and egg has 98% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than egg - white bread has 9.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 12.5 times less sugar than white bread - white bread has 5g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both white bread and egg are high in protein. Egg has 18% more protein than white bread - white bread has 10.7g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
White bread has 3.9 times less saturated fat than egg - white bread has 0.63g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both white bread and egg are low in trans fat - white bread has 0.03g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and white bread has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than white bread - egg has 160ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than white bread - egg has 82iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and egg contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
White bread and egg contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, egg contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both white bread and egg contain significant amounts of riboflavin.
| White Bread | Egg | |
|---|---|---|
| Thiamin | 0.51 MG | 0.04 MG |
| Riboflavin | 0.255 MG | 0.457 MG |
| Niacin | 4.455 MG | 0.075 MG |
| Pantothenic acid | 0.455 MG | 1.533 MG |
| Vitamin B6 | 0.08 MG | 0.17 MG |
| Folate | 127 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Both white bread and egg are high in calcium. White bread has 11 times more calcium than egg - white bread has 684mg of calcium per 100 grams and egg has 56mg of calcium.
iron
White bread is an excellent source of iron and it has 179% more iron than egg - white bread has 4.9mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
White bread and egg contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than white bread per 100 grams. Both white bread and egg contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Egg | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.048 G |
| EPA | 0.003 G | ~ |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.086 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and egg contain significant amounts of linoleic acid.
| White Bread | Egg | |
|---|---|---|
| other omega 6 | ~ | 0.022 G |
| linoleic acid | 0.879 G | 1.555 G |
| Total | 0.879 G | 1.577 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 Egg (Egg, whole, raw, fresh) .
White Bread g
()
|
Daily Values (%) |
Egg 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 egg contain more calories in 100 grams?Both white bread and egg are high in calories. White bread has 70% more calories than egg - white bread has 238 calories in 100g and egg has 143 calories.
Is white bread or egg better for protein?
Both white bread and egg are high in protein. Egg has 20% more protein than white bread - white bread has 10.7g of protein per 100 grams and egg has 12.6g of protein.
Does white bread or egg have more carbohydrates?
By weight, white bread is high in carbohydrates and egg has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and egg has 0.72g of carbohydrates.
Does white bread or egg contain more calcium?
Both white bread and egg are high in calcium. White bread has 11 times more calcium than egg - white bread has 684mg of calcium in 100 grams and egg has 56mg of calcium.
Does white bread or egg contain more iron?
White bread is an abundant source of iron and it has 180% more iron than egg - white bread has 4.9mg of iron in 100 grams and egg has 1.8mg of iron.