White Bread vs. White Sugar
Nutrition comparison of White Bread and White Sugar
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 sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and white sugar:
- Both white bread and white sugar are high in calories and carbohydrates.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and white sugar are high in calories. White sugar has 63% more calories than white bread - white bread has 238 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, white bread is heavier in protein, much lighter in carbs and heavier in fat compared to white sugar per calorie. White bread has a macronutrient ratio of 18:74:8 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | White Sugar | |
|---|---|---|
| Protein | 18% | ~ |
| Carbohydrates | 74% | 100% |
| Fat | 8% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and white sugar are high in carbohydrates. White sugar has 128% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than white sugar - white bread has 9.2g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and white bread has 95% less sugar than white sugar - white bread has 5g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
White bread is a great source of protein and it has more protein than white sugar - white bread has 10.7g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both white bread and white sugar are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both white bread and white sugar are low in trans fat - white bread has 0.03g of trans fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
White bread and white sugar contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than white sugar - white bread has 0.38mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than white sugar - white bread has 7.7ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Bread | White Sugar | |
|---|---|---|
| Thiamin | 0.51 MG | ~ |
| Riboflavin | 0.255 MG | 0.019 MG |
| Niacin | 4.455 MG | ~ |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | ~ |
| Folate | 127 UG | ~ |
Minerals
calcium
White bread is an excellent source of calcium and it has 683 times more calcium than white sugar - white bread has 684mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
White bread is an excellent source of iron and it has 96 times more iron than white sugar - white bread has 4.9mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
White bread has 62 times more potassium than white sugar - white bread has 127mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 Sugar (Sugar, granulated) .
White Bread g
()
|
Daily Values (%) |
White Sugar 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 sugar contain more calories in 100 grams?Both white bread and white sugar are high in calories. White sugar has 60% more calories than white bread - white bread has 238 calories in 100g and white sugar has 387 calories.
Does white bread or white sugar have more carbohydrates?
By weight, both white bread and white sugar are high in carbohydrates. white sugar has 130% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and white sugar has 100g of carbohydrates.
Does white bread or white sugar contain more calcium?
White bread is a rich source of calcium and it has 683 times more calcium than white sugar - white bread has 684mg of calcium in 100 grams and white sugar has 1mg of calcium.
Does white bread or white sugar contain more iron?
White bread is an abundant source of iron and it has 96 times more iron than white sugar - white bread has 4.9mg of iron in 100 grams and white sugar has 0.05mg of iron.