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.
Detailed nutritional comparison of white bread and milk 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Milk src

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, 26:38:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Milk
Protein 18% 26%
Carbohydrates 74% 38%
Fat 8% 36%
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 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 Milk .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.