Whole Wheat Bread vs. Plums

Nutrition comparison of Whole Wheat Bread and Plums


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

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

  • Plum has signficantly more Vitamin C than whole wheat bread.
  • Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Whole wheat bread is a great source of iron and potassium.
  • Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
Detailed nutritional comparison of whole wheat bread and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Plums src

Calories and Carbs

calories

Whole wheat bread is high in calories and plum has 83% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and plum has 46 calories.

Whole Wheat Bread Plums
Protein 20% 6%
Carbohydrates 65% 89%
Fat 14% 5%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and plum has 74% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and plum has 11.4g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has 429% more dietary fiber than plum - whole wheat bread has 7.4g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.

sugar

Whole wheat bread and plums contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and plum has 9.9g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 18 times more protein than plum - whole wheat bread has 13.4g of protein per 100 grams and plum has 0.7g of protein.

Fat

saturated fat

Both whole wheat bread and plums are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and plum has 0.02g of saturated fat.

Vitamins

Vitamin C

Plum has signficantly more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.

Vitamin A

Plum has more Vitamin A than whole wheat bread - plum has 17ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and plums contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.

Vitamin K

Whole wheat bread and plums contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Whole Wheat Bread Plums
Thiamin 0.279 MG 0.028 MG
Riboflavin 0.131 MG 0.026 MG
Niacin 4.042 MG 0.417 MG
Pantothenic acid 0.336 MG 0.135 MG
Vitamin B6 0.263 MG 0.029 MG
Folate 75 UG 5 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 16 times more calcium than plum - whole wheat bread has 103mg of calcium per 100 grams and plum has 6mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 13 times more iron than plum - whole wheat bread has 2.5mg of iron per 100 grams and plum has 0.17mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 46% more potassium than plum - whole wheat bread has 230mg of potassium per 100 grams and plum has 157mg 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 plums contain significant amounts of lutein + zeaxanthin.

Whole Wheat Bread Plums
beta-carotene 1 UG 190 UG
lutein + zeaxanthin 94 UG 73 UG

Omega-3 and Omega-6

omega 6s

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

Whole Wheat Bread Plums
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.044 G
Total 1.669 G 0.044 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 Plums (Plums, raw) .

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FAQ

Does whole wheat bread or plums contain more calories in 100 grams?
Whole wheat bread is high in calories and plum has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and plum has 46 calories.

Does whole wheat bread or plums have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and plum has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and plum has 11.4g of carbohydrates.

Does whole wheat bread or plums contain more calcium?
Whole wheat bread is a rich source of calcium and it has 16 times more calcium than plum - whole wheat bread has 103mg of calcium in 100 grams and plum has 6mg of calcium.