White Bread vs. Almonds
Nutrition comparison of White Bread and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and almonds:
- Both white bread and almonds are high in calcium, calories, dietary fiber, iron and protein.
- Almond is an excellent source of Vitamin E and potassium.
- White bread has 5 times less saturated fat than almond.
- White bread has more thiamin and folate, however, almond contains more riboflavin.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and almonds are high in calories. Almond has 143% more calories than white bread - white bread has 238 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. White bread has a macronutrient ratio of 18:74:8 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Almonds | |
|---|---|---|
| Protein | 18% | 14% |
| Carbohydrates | 74% | 14% |
| Fat | 8% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and almond has 51% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both white bread and almonds are high in dietary fiber. Almond has 36% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
White bread and almonds contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both white bread and almonds are high in protein. Almond has 98% more protein than white bread - white bread has 10.7g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
White bread has 5 times less saturated fat than almond - white bread has 0.63g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both white bread and almonds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and almond has 0.02g of trans fat.
Vitamins
Vitamin A
Almonds and white bread contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 66 times more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than almond - white bread has 7.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
White bread has more thiamin and folate, however, almond contains more riboflavin. Both white bread and almonds contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| White Bread | Almonds | |
|---|---|---|
| Thiamin | 0.51 MG | 0.205 MG |
| Riboflavin | 0.255 MG | 1.138 MG |
| Niacin | 4.455 MG | 3.618 MG |
| Pantothenic acid | 0.455 MG | 0.471 MG |
| Vitamin B6 | 0.08 MG | 0.137 MG |
| Folate | 127 UG | 44 UG |
Minerals
calcium
Both white bread and almonds are high in calcium. White bread has 154% more calcium than almond - white bread has 684mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both white bread and almonds are high in iron. White bread has 32% more iron than almond - white bread has 4.9mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 477% more potassium than white bread - white bread has 127mg of potassium per 100 grams and almond has 733mg 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 white bread and almonds contain small amounts of beta-carotene.
| White Bread | Almonds | |
|---|---|---|
| beta-carotene | 2 UG | 1 UG |
| lutein + zeaxanthin | 25 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than almond per 100 grams.
| White Bread | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.003 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than white bread per 100 grams.
| White Bread | Almonds | |
|---|---|---|
| other omega 6 | 0.002 G | 0.002 G |
| linoleic acid | 0.879 G | 12.324 G |
| Total | 0.881 G | 12.326 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 Almonds (Nuts, almonds) .
White Bread g
()
|
Daily Values (%) |
Almonds 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 almonds contain more calories in 100 grams?Both white bread and almonds are high in calories. Almond has 140% more calories than white bread - white bread has 238 calories in 100g and almond has 579 calories.
Does white bread or almonds have more carbohydrates?
By weight, white bread is high in carbohydrates and almond has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does white bread or almonds contain more calcium?
Both white bread and almonds are high in calcium. White bread has 150% more calcium than almond - white bread has 684mg of calcium in 100 grams and almond has 269mg of calcium.
Does white bread or almonds contain more iron?
Both white bread and almonds are high in iron. White bread has 30% more iron than almond - white bread has 4.9mg of iron in 100 grams and almond has 3.7mg of iron.
Does white bread or almonds contain more potassium?
Almond is a rich source of potassium and it has 480% more potassium than white bread - white bread has 127mg of potassium in 100 grams and almond has 733mg of potassium.