Whole Wheat Bread vs. Apple
Nutrition comparison of Whole Wheat Bread and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and apple:
- Both whole wheat bread and apple are high in dietary fiber.
- Apple has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than apple.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and apple has 80% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to apple per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Apple | |
|---|---|---|
| Protein | 20% | 2% |
| Carbohydrates | 65% | 96% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and apple has 68% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both whole wheat bread and apple are high in dietary fiber. Whole wheat bread has 208% more dietary fiber than apple - whole wheat bread has 7.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Whole wheat bread has 38% less sugar than apple - whole wheat bread has 6.4g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 50 times more protein than apple - whole wheat bread has 13.4g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both whole wheat bread and apple are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 45 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and whole wheat bread contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and apple contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Whole wheat bread and apple contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Apple | |
|---|---|---|
| Thiamin | 0.279 MG | 0.017 MG |
| Riboflavin | 0.131 MG | 0.026 MG |
| Niacin | 4.042 MG | 0.091 MG |
| Pantothenic acid | 0.336 MG | 0.061 MG |
| Vitamin B6 | 0.263 MG | 0.041 MG |
| Folate | 75 UG | 3 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 16 times more calcium than apple - whole wheat bread has 103mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 19 times more iron than apple - whole wheat bread has 2.5mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 115% more potassium than apple - whole wheat bread has 230mg of potassium per 100 grams and apple has 107mg 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, apple has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than apple per 100 grams.
| Whole Wheat Bread | Apple | |
|---|---|---|
| beta-carotene | 1 UG | 27 UG |
| lutein + zeaxanthin | 94 UG | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than apple per 100 grams.
| Whole Wheat Bread | Apple | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.009 G |
| Total | 0.205 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than apple per 100 grams.
| Whole Wheat Bread | Apple | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.043 G |
| Total | 1.669 G | 0.043 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Apple 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 whole wheat bread or apple contain more calories in 100 grams?Whole wheat bread is high in calories and apple has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and apple has 52 calories.
Does whole wheat bread or apple have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and apple has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and apple has 13.8g of carbohydrates.
Does whole wheat bread or apple contain more calcium?
Whole wheat bread is a rich source of calcium and it has 16 times more calcium than apple - whole wheat bread has 103mg of calcium in 100 grams and apple has 6mg of calcium.