White Bread vs. Whole Milk
Nutrition comparison of White Bread and Whole 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
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and whole milk:
- Both white bread and whole milk are high in calcium.
- White bread has 66% less saturated fat than whole milk.
- White bread has more thiamin, niacin and folate, however, whole milk contains more Vitamin B12.
- White bread is a great source of protein.
- White bread is an excellent source of dietary fiber and iron.
- Whole milk has signficantly more Vitamin D than white bread.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and whole milk has 74% less calories than white bread - white bread has 238 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to whole milk for protein. White bread has a macronutrient ratio of 18:74:8 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Whole Milk | |
|---|---|---|
| Protein | 18% | 21% |
| Carbohydrates | 74% | 32% |
| Fat | 8% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and whole milk has 89% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than whole milk - white bread has 9.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
White bread and whole milk contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
White bread is a great source of protein and it has 238% more protein than whole milk - white bread has 10.7g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
White bread has 66% less saturated fat than whole milk - white bread has 0.63g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
trans fat
Both white bread and whole milk are low in trans fat - white bread has 0.03g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
White bread has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than white bread - whole milk has 46ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than white bread - whole milk has 51iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and whole milk contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
White bread and whole milk contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, whole milk contains more Vitamin B12. Both white bread and whole milk contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Bread | Whole Milk | |
|---|---|---|
| Thiamin | 0.51 MG | 0.046 MG |
| Riboflavin | 0.255 MG | 0.169 MG |
| Niacin | 4.455 MG | 0.089 MG |
| Pantothenic acid | 0.455 MG | 0.373 MG |
| Vitamin B6 | 0.08 MG | 0.036 MG |
| Folate | 127 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Both white bread and whole milk are high in calcium. White bread has 505% more calcium than whole milk - white bread has 684mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
White bread is an excellent source of iron and it has 162 times more iron than whole milk - white bread has 4.9mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
White bread and whole milk contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.
| White Bread | Whole Milk | |
|---|---|---|
| beta-carotene | 2 UG | 7 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and whole milk contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.075 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than whole milk per 100 grams.
| White Bread | Whole Milk | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.12 G |
| Total | 0.881 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
White Bread g
()
|
Daily Values (%) |
Whole 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 whole milk contain more calories in 100 grams?White bread is high in calories and whole milk has 70% less calories than white bread - white bread has 238 calories in 100g and whole milk has 61 calories.
Does white bread or whole milk have more carbohydrates?
By weight, white bread is high in carbohydrates and whole milk has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does white bread or whole milk contain more calcium?
Both white bread and whole milk are high in calcium. White bread has 510% more calcium than whole milk - white bread has 684mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does white bread or whole milk contain more iron?
White bread is an abundant source of iron and it has 162 times more iron than whole milk - white bread has 4.9mg of iron in 100 grams and whole milk has 0.03mg of iron.