White Bread vs. Garlic
Nutrition comparison of White Bread and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and garlic:
- Both white bread and garlic are high in calcium, calories, carbohydrates and dietary fiber.
- Garlic has 4 times less sugar than white bread.
- Garlic is an excellent source of Vitamin C and potassium.
- White bread has more thiamin, riboflavin, niacin and folate, however, garlic contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and garlic are high in calories. White bread has 60% more calories than garlic - white bread has 238 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, white bread is lighter in carbs, heavier in fat and similar to garlic for protein. White bread has a macronutrient ratio of 18:74:8 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Garlic | |
|---|---|---|
| Protein | 18% | 16% |
| Carbohydrates | 74% | 82% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and garlic are high in carbohydrates. White bread has 33% more carbohydrates than garlic - white bread has 43.9g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both white bread and garlic are high in dietary fiber. White bread has 338% more dietary fiber than garlic - white bread has 9.2g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Garlic has 4 times less sugar than white bread - white bread has 5g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
White bread is a great source of protein and it has 68% more protein than garlic - white bread has 10.7g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both white bread and garlic are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
trans fat
Both white bread and garlic are low in trans fat - white bread has 0.03g of trans fat per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than white bread - garlic has 31.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Garlic and white bread contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and garlic contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
White bread and garlic contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate, however, garlic contains more Vitamin B6. Both white bread and garlic contain significant amounts of pantothenic acid.
| White Bread | Garlic | |
|---|---|---|
| Thiamin | 0.51 MG | 0.2 MG |
| Riboflavin | 0.255 MG | 0.11 MG |
| Niacin | 4.455 MG | 0.7 MG |
| Pantothenic acid | 0.455 MG | 0.596 MG |
| Vitamin B6 | 0.08 MG | 1.235 MG |
| Folate | 127 UG | 3 UG |
Minerals
calcium
Both white bread and garlic are high in calcium. White bread has 278% more calcium than garlic - white bread has 684mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
White bread is an excellent source of iron and it has 188% more iron than garlic - white bread has 4.9mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Garlic is an excellent source of potassium and it has 216% more potassium than white bread - white bread has 127mg of potassium per 100 grams and garlic has 401mg 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 white bread and garlic contain significant amounts of lutein + zeaxanthin.
| White Bread | Garlic | |
|---|---|---|
| beta-carotene | 2 UG | 5 UG |
| lutein + zeaxanthin | 25 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than garlic per 100 grams.
| White Bread | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.02 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than garlic per 100 grams.
| White Bread | Garlic | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.229 G |
| Total | 0.881 G | 0.229 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 Garlic (Garlic, raw) .
White Bread g
()
|
Daily Values (%) |
Garlic 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 garlic contain more calories in 100 grams?Both white bread and garlic are high in calories. White bread has 60% more calories than garlic - white bread has 238 calories in 100g and garlic has 149 calories.
Does white bread or garlic have more carbohydrates?
By weight, both white bread and garlic are high in carbohydrates. white bread has 30% more carbohydrates than garlic - white bread has 43.9g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does white bread or garlic contain more calcium?
Both white bread and garlic are high in calcium. White bread has 280% more calcium than garlic - white bread has 684mg of calcium in 100 grams and garlic has 181mg of calcium.
Does white bread or garlic contain more iron?
White bread is an abundant source of iron and it has 190% more iron than garlic - white bread has 4.9mg of iron in 100 grams and garlic has 1.7mg of iron.
Does white bread or garlic contain more potassium?
Garlic is a rich source of potassium and it has 220% more potassium than white bread - white bread has 127mg of potassium in 100 grams and garlic has 401mg of potassium.