White Bread vs. Whey Protein Powder

Nutrition comparison of White Bread and Whey Protein Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white bread versus whey protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white bread and whey protein powder:

  • Both white bread and whey protein powder are high in calcium, calories, dietary fiber and protein.
  • Whey protein powder has more riboflavin, Vitamin B6 and Vitamin B12, however, white bread contains more niacin, pantothenic acid and folate.
  • Whey protein powder is an excellent source of potassium.
  • White bread is an excellent source of iron.
Detailed nutritional comparison of white bread and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both white bread and whey protein powder are high in calories. Whey protein powder has 48% more calories than white bread - white bread has 238 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. White bread has a macronutrient ratio of 18:74:8 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Whey Protein Powder
Protein 18% 89%
Carbohydrates 74% 7%
Fat 8% 4%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and whey protein powder has 86% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both white bread and whey protein powder are high in dietary fiber. White bread has 197% more dietary fiber than whey protein powder - white bread has 9.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Whey protein powder has less sugar than white bread - white bread has 5g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Both white bread and whey protein powder are high in protein. Whey protein powder has 633% more protein than white bread - white bread has 10.7g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Both white bread and whey protein powder are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

trans fat

Both white bread and whey protein powder are low in trans fat - white bread has 0.03g of trans fat per 100 grams and whey protein powder does not contain significant amounts.

cholesterol

White bread has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and white bread does not contain significant amounts.

Vitamins

Vitamin A

White bread and whey protein powder contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

White bread has more Vitamin E than whey protein powder - white bread has 0.38mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

White bread has more Vitamin K than whey protein powder - white bread has 7.7ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more riboflavin, Vitamin B6 and Vitamin B12, however, white bread contains more niacin, pantothenic acid and folate. Both white bread and whey protein powder contain significant amounts of thiamin.

White Bread Whey Protein Powder
Thiamin 0.51 MG 0.609 MG
Riboflavin 0.255 MG 2.017 MG
Niacin 4.455 MG 1.136 MG
Pantothenic acid 0.455 MG ~
Vitamin B6 0.08 MG 0.607 MG
Folate 127 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both white bread and whey protein powder are high in calcium. White bread has 46% more calcium than whey protein powder - white bread has 684mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

White bread is an excellent source of iron and it has 333% more iron than whey protein powder - white bread has 4.9mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Whey protein powder is an excellent source of potassium and it has 294% more potassium than white bread - white bread has 127mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.

White Bread Whey Protein Powder
alpha linoleic acid 0.083 G 0.034 G
EPA 0.003 G ~
Total 0.086 G 0.034 G

omega 6s

Comparing omega-6 fatty acids, white bread has more linoleic acid than whey protein powder per 100 grams.

White Bread Whey Protein Powder
other omega 6 0.002 G ~
linoleic acid 0.879 G 0.264 G
Total 0.881 G 0.264 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 Whey Protein Powder .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does white bread or whey protein powder contain more calories in 100 grams?
Both white bread and whey protein powder are high in calories. Whey protein powder has 50% more calories than white bread - white bread has 238 calories in 100g and whey protein powder has 352 calories.

Is white bread or whey protein powder better for protein?
Both white bread and whey protein powder are high in protein. Whey protein powder has 630% more protein than white bread - white bread has 10.7g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does white bread or whey protein powder have more carbohydrates?
By weight, white bread is high in carbohydrates and whey protein powder has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does white bread or whey protein powder contain more calcium?
Both white bread and whey protein powder are high in calcium. White bread has 50% more calcium than whey protein powder - white bread has 684mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does white bread or whey protein powder contain more iron?
White bread is an abundant source of iron and it has 330% more iron than whey protein powder - white bread has 4.9mg of iron in 100 grams and whey protein powder has 1.1mg of iron.

Does white bread or whey protein powder contain more potassium?
Whey protein powder is a rich source of potassium and it has 290% more potassium than white bread - white bread has 127mg of potassium in 100 grams and whey protein powder has 500mg of potassium.