White Bread vs. Milk
Nutrition comparison of White Bread and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and milk:
- Both white bread and milk are high in calcium.
- White bread has more thiamin, niacin and folate, however, milk contains more Vitamin B12.
- White bread is a great source of protein.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and milk has 79% less calories than white bread - white bread has 238 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to milk per calorie. White bread has a macronutrient ratio of 18:74:8 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Milk | |
|---|---|---|
| Protein | 18% | 27% |
| Carbohydrates | 74% | 38% |
| Fat | 8% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and milk has 89% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than milk - white bread has 9.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
White bread and milk contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
White bread is a great source of protein and it has 223% more protein than milk - white bread has 10.7g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
White bread and milk contain similar amounts of saturated fat - white bread has 0.63g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both white bread and milk are low in trans fat - white bread has 0.03g of trans fat per 100 grams and milk has 0.09g of trans fat.
cholesterol
Both milk and white bread are low in cholesterol - milk has 8mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin C
Milk and white bread contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than white bread - milk has 55ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than white bread - milk has 49iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and milk contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
White bread and milk contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, milk contains more Vitamin B12. Both white bread and milk contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Bread | Milk | |
|---|---|---|
| Thiamin | 0.51 MG | 0.039 MG |
| Riboflavin | 0.255 MG | 0.185 MG |
| Niacin | 4.455 MG | 0.092 MG |
| Pantothenic acid | 0.455 MG | 0.356 MG |
| Vitamin B6 | 0.08 MG | 0.038 MG |
| Folate | 127 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Both white bread and milk are high in calcium. White bread has 470% more calcium than milk - white bread has 684mg of calcium per 100 grams and milk has 120mg of calcium.
iron
White bread is an excellent source of iron and it has 243 times more iron than milk - white bread has 4.9mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
White bread and milk contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and milk has 140mg 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 milk contain small amounts of beta-carotene.
| White Bread | Milk | |
|---|---|---|
| beta-carotene | 2 UG | 4 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than milk per 100 grams.
| White Bread | Milk | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.008 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than milk per 100 grams.
| White Bread | Milk | |
|---|---|---|
| other omega 6 | 0.005 G | 0.004 G |
| linoleic acid | 0.879 G | 0.062 G |
| Total | 0.884 G | 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
White Bread g
()
|
Daily Values (%) |
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 white bread or milk contain more calories in 100 grams?White bread is high in calories and milk has 80% less calories than white bread - white bread has 238 calories in 100g and milk has 50 calories.
Does white bread or milk have more carbohydrates?
By weight, white bread is high in carbohydrates and milk has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and milk has 4.8g of carbohydrates.
Does white bread or milk contain more calcium?
Both white bread and milk are high in calcium. White bread has 470% more calcium than milk - white bread has 684mg of calcium in 100 grams and milk has 120mg of calcium.
Does white bread or milk contain more iron?
White bread is an abundant source of iron and it has 243 times more iron than milk - white bread has 4.9mg of iron in 100 grams and milk has 0.02mg of iron.