Whole Wheat Bread vs. Milk

Nutrition comparison of Whole Wheat Bread and Milk


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

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

  • Both whole wheat bread and milk are high in calcium.
  • Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Whole wheat bread is a great source of iron and potassium.
  • Whole wheat bread is an excellent source of dietary fiber and protein.
Detailed nutritional comparison of whole wheat bread and milk 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Milk src

Calories and Carbs

calories

Whole wheat bread is high in calories and milk has 81% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and milk has 50 calories.

Whole Wheat Bread Milk
Protein 20% 27%
Carbohydrates 65% 38%
Fat 14% 35%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and milk has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than milk - whole wheat bread has 7.4g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Whole wheat bread and milk contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 305% more protein than milk - whole wheat bread has 13.4g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Whole wheat bread and milk contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and whole wheat bread are low in trans fat - milk has 0.09g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.

cholesterol

Both milk and whole wheat bread are low in cholesterol - milk has 8mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.

Vitamins

Vitamin C

Whole wheat bread and milk contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has more Vitamin A than whole wheat bread - milk has 55ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than whole wheat bread - milk has 49iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and milk contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

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

The B Vitamins

Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both whole wheat bread and milk contain significant amounts of riboflavin and pantothenic acid.

Whole Wheat Bread Milk
Thiamin 0.279 MG 0.039 MG
Riboflavin 0.131 MG 0.185 MG
Niacin 4.042 MG 0.092 MG
Pantothenic acid 0.336 MG 0.356 MG
Vitamin B6 0.263 MG 0.038 MG
Folate 75 UG 5 UG
Vitamin B12 ~ 0.53 UG

Minerals

calcium

Both whole wheat bread and milk are high in calcium. Milk has 17% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 124 times more iron than milk - whole wheat bread has 2.5mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 64% more potassium than milk - whole wheat bread has 230mg of potassium per 100 grams and milk has 140mg 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 whole wheat bread and milk contain small amounts of beta-carotene.

Whole Wheat Bread Milk
beta-carotene 1 UG 4 UG
lutein + zeaxanthin 94 UG ~

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Milk
alpha linoleic acid 0.205 G 0.008 G
Total 0.205 G 0.008 G

omega 6s

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

Whole Wheat Bread Milk
other omega 6 0.002 G 0.004 G
linoleic acid 1.667 G 0.062 G
Total 1.669 G 0.066 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

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G Water G
G Starch G
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FAQ

Does whole wheat bread or milk contain more calories in 100 grams?
Whole wheat bread is high in calories and milk has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and milk has 50 calories.

Does whole wheat bread or milk have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and milk has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and milk has 4.8g of carbohydrates.

Does whole wheat bread or milk contain more calcium?
Both whole wheat bread and milk are high in calcium. Milk has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and milk has 120mg of calcium.

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