Whole Wheat Bread vs. Russet Potato
Nutrition comparison of Whole Wheat Bread and Russet Potato
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
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and russet potato:
- Both whole wheat bread and russet potato are high in potassium.
- Russet potato has 9.3 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin and folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and russet potato has 70% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Russet Potato | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 65% | 89% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and russet potato has 58% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 469% more dietary fiber than russet potato - whole wheat bread has 7.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 9.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 524% more protein than russet potato - whole wheat bread has 13.4g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both whole wheat bread and russet potato are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 56 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Russet potato and whole wheat bread contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and russet potato contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Whole wheat bread and russet potato contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin and folate. Both whole wheat bread and russet potato contain significant amounts of pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Russet Potato | |
|---|---|---|
| Thiamin | 0.279 MG | 0.082 MG |
| Riboflavin | 0.131 MG | 0.033 MG |
| Niacin | 4.042 MG | 1.035 MG |
| Pantothenic acid | 0.336 MG | 0.301 MG |
| Vitamin B6 | 0.263 MG | 0.345 MG |
| Folate | 75 UG | 14 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 692% more calcium than russet potato - whole wheat bread has 103mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 191% more iron than russet potato - whole wheat bread has 2.5mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both whole wheat bread and russet potato are high in potassium. Russet potato has 81% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and russet potato has 417mg 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,
| Whole Wheat Bread | Russet Potato | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Whole Wheat Bread | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.01 G |
| Total | 0.205 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than russet potato per 100 grams.
| Whole Wheat Bread | Russet Potato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.032 G |
| Total | 1.669 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Russet Potato 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 whole wheat bread or russet potato contain more calories in 100 grams?Whole wheat bread is high in calories and russet potato has 70% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and russet potato has 79 calories.
Does whole wheat bread or russet potato have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and russet potato has 60% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does whole wheat bread or russet potato contain more calcium?
Whole wheat bread is a rich source of calcium and it has 690% more calcium than russet potato - whole wheat bread has 103mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does whole wheat bread or russet potato contain more potassium?
Both whole wheat bread and russet potato are high in potassium. Russet potato has 80% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and russet potato has 417mg of potassium.