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.
Detailed nutritional comparison of white bread and almonds 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: White Bread (Bread, white wheat) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Almonds src

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, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Almonds
Protein 18% 14%
Carbohydrates 74% 14%
Fat 8% 72%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Bread or Almonds .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Almonds (Nuts, almonds) .

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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.

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