White Bread vs. Broccoli
Nutrition comparison of White Bread and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and broccoli:
- Both white bread and broccoli are high in calcium and dietary fiber.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C and potassium.
- White bread has more thiamin, riboflavin and niacin, however, broccoli contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and broccoli has 86% less calories than white bread - white bread has 238 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to broccoli for fat. White bread has a macronutrient ratio of 18:74:8 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Broccoli | |
|---|---|---|
| Protein | 18% | 28% |
| Carbohydrates | 74% | 65% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and broccoli has 85% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both white bread and broccoli are high in dietary fiber. White bread has 254% more dietary fiber than broccoli - white bread has 9.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
White bread and broccoli contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
White bread is a great source of protein and it has 278% more protein than broccoli - white bread has 10.7g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both white bread and broccoli are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
trans fat
Both white bread and broccoli are low in trans fat - white bread has 0.03g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than white bread - broccoli has 89.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than white bread - broccoli has 31ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and broccoli contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 12 times more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin and niacin, however, broccoli contains more Vitamin B6. Both white bread and broccoli contain significant amounts of pantothenic acid and folate.
| White Bread | Broccoli | |
|---|---|---|
| Thiamin | 0.51 MG | 0.071 MG |
| Riboflavin | 0.255 MG | 0.117 MG |
| Niacin | 4.455 MG | 0.639 MG |
| Pantothenic acid | 0.455 MG | 0.573 MG |
| Vitamin B6 | 0.08 MG | 0.175 MG |
| Folate | 127 UG | 63 UG |
Minerals
calcium
Both white bread and broccoli are high in calcium. White bread has 13 times more calcium than broccoli - white bread has 684mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
White bread is an excellent source of iron and it has 570% more iron than broccoli - white bread has 4.9mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 149% more potassium than white bread - white bread has 127mg of potassium per 100 grams and broccoli has 316mg 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,
| White Bread | Broccoli | |
|---|---|---|
| beta-carotene | 2 UG | 361 UG |
| lutein + zeaxanthin | 25 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| White Bread | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.0215 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than broccoli per 100 grams.
| White Bread | Broccoli | |
|---|---|---|
| other omega 6 | 0.005 G | 0.006 G |
| linoleic acid | 0.879 G | 0.049 G |
| Total | 0.884 G | 0.055 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 Broccoli (Broccoli, raw) .
White Bread g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?White bread is high in calories and broccoli has 90% less calories than white bread - white bread has 238 calories in 100g and broccoli has 34 calories.
Does white bread or broccoli have more carbohydrates?
By weight, white bread is high in carbohydrates and broccoli has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does white bread or broccoli contain more calcium?
Both white bread and broccoli are high in calcium. White bread has 13 times more calcium than broccoli - white bread has 684mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does white bread or broccoli contain more iron?
White bread is an abundant source of iron and it has 570% more iron than broccoli - white bread has 4.9mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does white bread or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 150% more potassium than white bread - white bread has 127mg of potassium in 100 grams and broccoli has 316mg of potassium.