White Bread vs. Orange
Nutrition comparison of White Bread and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and orange:
- Both white bread and orange are high in calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- White bread has more thiamin, riboflavin, niacin and folate.
- 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and orange has 81% less calories than white bread - white bread has 238 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to orange per calorie. White bread has a macronutrient ratio of 18:74:8 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Orange | |
|---|---|---|
| Protein | 18% | 6% |
| Carbohydrates | 74% | 91% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and orange has 74% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both white bread and orange are high in dietary fiber. White bread has 283% more dietary fiber than orange - white bread has 9.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
White bread has 45% less sugar than orange - white bread has 5g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
White bread is a great source of protein and it has 14 times more protein than orange - white bread has 10.7g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both white bread and orange are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
trans fat
Both white bread and orange are low in trans fat - white bread has 0.03g of trans fat per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than white bread - orange has 45mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than white bread - orange has 11ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and orange contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than orange - white bread has 7.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and orange contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Orange | |
|---|---|---|
| Thiamin | 0.51 MG | 0.1 MG |
| Riboflavin | 0.255 MG | 0.04 MG |
| Niacin | 4.455 MG | 0.4 MG |
| Pantothenic acid | 0.455 MG | 0.25 MG |
| Vitamin B6 | 0.08 MG | 0.051 MG |
| Folate | 127 UG | 17 UG |
Minerals
calcium
Both white bread and orange are high in calcium. White bread has 14 times more calcium than orange - white bread has 684mg of calcium per 100 grams and orange has 43mg of calcium.
iron
White bread is an excellent source of iron and it has 53 times more iron than orange - white bread has 4.9mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has 33% more potassium than white bread - white bread has 127mg of potassium per 100 grams and orange has 169mg 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,
| White Bread | Orange | |
|---|---|---|
| beta-carotene | 2 UG | 71 UG |
| lutein + zeaxanthin | 25 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than orange per 100 grams.
| White Bread | Orange | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.011 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than orange per 100 grams.
| White Bread | Orange | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.031 G |
| Total | 0.881 G | 0.031 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 Orange (Oranges, raw, Florida) .
White Bread g
()
|
Daily Values (%) |
Orange 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 orange contain more calories in 100 grams?White bread is high in calories and orange has 80% less calories than white bread - white bread has 238 calories in 100g and orange has 46 calories.
Does white bread or orange have more carbohydrates?
By weight, white bread is high in carbohydrates and orange has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and orange has 11.5g of carbohydrates.
Does white bread or orange contain more calcium?
Both white bread and orange are high in calcium. White bread has 14 times more calcium than orange - white bread has 684mg of calcium in 100 grams and orange has 43mg of calcium.
Does white bread or orange contain more iron?
White bread is an abundant source of iron and it has 53 times more iron than orange - white bread has 4.9mg of iron in 100 grams and orange has 0.09mg of iron.