Whole Wheat Bread vs. Skim Milk
Nutrition comparison of Whole Wheat Bread and Skim 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
skim 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 skim milk:
- Both whole wheat bread and skim milk are high in calcium.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, skim 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.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and skim milk has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and skim milk has 34 calories.
| Whole Wheat Bread | Skim Milk | |
|---|---|---|
| Protein | 20% | 40% |
| Carbohydrates | 65% | 58% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and skim milk has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than skim milk - whole wheat bread has 7.4g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Whole wheat bread and skim milk contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 296% more protein than skim milk - whole wheat bread has 13.4g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both whole wheat bread and skim milk are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and whole wheat bread are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and skim milk contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than whole wheat bread - skim milk has 61ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than whole wheat bread - skim milk has 47iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and skim milk contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Whole wheat bread and skim milk contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both whole wheat bread and skim milk contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Bread | Skim Milk | |
|---|---|---|
| Thiamin | 0.279 MG | 0.045 MG |
| Riboflavin | 0.131 MG | 0.182 MG |
| Niacin | 4.042 MG | 0.094 MG |
| Pantothenic acid | 0.336 MG | 0.357 MG |
| Vitamin B6 | 0.263 MG | 0.037 MG |
| Folate | 75 UG | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Both whole wheat bread and skim milk are high in calcium. Skim milk has 18% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 82 times more iron than skim milk - whole wheat bread has 2.5mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 47% more potassium than skim milk - whole wheat bread has 230mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Whole Wheat Bread | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.001 G |
| Total | 0.205 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than skim milk per 100 grams.
| Whole Wheat Bread | Skim Milk | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.002 G |
| Total | 1.669 G | 0.002 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Skim Milk 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 skim milk contain more calories in 100 grams?Whole wheat bread is high in calories and skim milk has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and skim milk has 34 calories.
Is whole wheat bread or skim milk better for protein?
Whole wheat bread is a fantastic source of protein and it has 300% more protein than skim milk - whole wheat bread has 13.4g of protein per 100 grams and skim milk has 3.4g of protein.
Does whole wheat bread or skim milk have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and skim milk has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and skim milk has 5g of carbohydrates.
Does whole wheat bread or skim milk contain more calcium?
Both whole wheat bread and skim milk are high in calcium. Skim milk has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and skim milk has 122mg of calcium.