White Bread vs. White Chocolate
Nutrition comparison of White Bread and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and white chocolate:
- Both white bread and white chocolate are high in calcium, calories and carbohydrates.
- White bread has more thiamin, niacin and folate, however, white chocolate contains more Vitamin B12.
- White bread is a great source of protein.
- White bread is an excellent source of dietary fiber and iron.
- White chocolate is a great source of potassium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and white chocolate are high in calories. White chocolate has 126% more calories than white bread - white bread has 238 calories per 100 grams and white chocolate has 539 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. White bread has a macronutrient ratio of 18:74:8 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | White Chocolate | |
|---|---|---|
| Protein | 18% | 4% |
| Carbohydrates | 74% | 43% |
| Fat | 8% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and white chocolate are high in carbohydrates. White chocolate has 35% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and white chocolate has 59.2g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 45 times more dietary fiber than white chocolate - white bread has 9.2g of dietary fiber per 100 grams and white chocolate has 0.2g of dietary fiber.
sugar
White chocolate is high in sugar and white bread has 92% less sugar than white chocolate - white bread has 5g of sugar per 100 grams and white chocolate has 59g of sugar.
Protein
protein
White bread is a great source of protein and it has 82% more protein than white chocolate - white bread has 10.7g of protein per 100 grams and white chocolate has 5.9g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and white bread has 97% less saturated fat than white chocolate - white bread has 0.63g of saturated fat per 100 grams and white chocolate has 19.4g of saturated fat.
trans fat
Both white bread and white chocolate are low in trans fat - white bread has 0.03g of trans fat per 100 grams and white chocolate does not contain significant amounts.
cholesterol
White bread has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and white bread contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than white bread - white chocolate has 9ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and white chocolate contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and white chocolate has 0.96mg of Vitamin E.
Vitamin K
White bread and white chocolate contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and white chocolate has 9.1ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, white chocolate contains more Vitamin B12. Both white bread and white chocolate contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Bread | White Chocolate | |
|---|---|---|
| Thiamin | 0.51 MG | 0.063 MG |
| Riboflavin | 0.255 MG | 0.282 MG |
| Niacin | 4.455 MG | 0.745 MG |
| Pantothenic acid | 0.455 MG | 0.608 MG |
| Vitamin B6 | 0.08 MG | 0.056 MG |
| Folate | 127 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white bread and white chocolate are high in calcium. White bread has 244% more calcium than white chocolate - white bread has 684mg of calcium per 100 grams and white chocolate has 199mg of calcium.
iron
White bread is an excellent source of iron and it has 19 times more iron than white chocolate - white bread has 4.9mg of iron per 100 grams and white chocolate has 0.24mg of iron.
potassium
White chocolate is a great source of potassium and it has 125% more potassium than white bread - white bread has 127mg of potassium per 100 grams and white chocolate has 286mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| White Bread | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.103 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and white chocolate contain significant amounts of linoleic acid.
| White Bread | White Chocolate | |
|---|---|---|
| other omega 6 | 0.005 G | 0.004 G |
| linoleic acid | 0.879 G | 0.91 G |
| Total | 0.884 G | 0.914 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 White Chocolate (Candies, white chocolate) .
White Bread g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate contain more calories in 100 grams?Both white bread and white chocolate are high in calories. White chocolate has 130% more calories than white bread - white bread has 238 calories in 100g and white chocolate has 539 calories.
Does white bread or white chocolate have more carbohydrates?
By weight, both white bread and white chocolate are high in carbohydrates. white chocolate has 40% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and white chocolate has 59.2g of carbohydrates.
Does white bread or white chocolate contain more calcium?
Both white bread and white chocolate are high in calcium. White bread has 240% more calcium than white chocolate - white bread has 684mg of calcium in 100 grams and white chocolate has 199mg of calcium.
Does white bread or white chocolate contain more iron?
White bread is an abundant source of iron and it has 19 times more iron than white chocolate - white bread has 4.9mg of iron in 100 grams and white chocolate has 0.24mg of iron.