Whole Wheat Bread vs. Apple Juice

Nutrition comparison of Whole Wheat Bread and Apple Juice


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 juice (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 juice:

  • 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, dietary fiber and protein.
Detailed nutritional comparison of whole wheat bread and apple juice 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Apple Juice src

Calories and Carbs

calories

Whole wheat bread is high in calories and apple juice has 83% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and apple juice has 46 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to apple juice per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for apple juice, 1:97:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Apple Juice
Protein 20% 1%
Carbohydrates 66% 97%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and apple juice has 74% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has 36 times more dietary fiber than apple juice - whole wheat bread has 7.4g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.

sugar

Whole wheat bread and apple juice contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and apple juice has 9.6g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 132 times more protein than apple juice - whole wheat bread has 13.4g of protein per 100 grams and apple juice has 0.1g of protein.

Fat

saturated fat

Both whole wheat bread and apple juice are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.

Vitamins

Vitamin C

Whole wheat bread and apple juice contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.

Vitamin A

Apple juice and whole wheat bread contain similar amounts of Vitamin A - apple juice has 0.3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and apple juice contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.

Vitamin K

Whole wheat bread and apple juice contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.

The B Vitamins

Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Whole Wheat Bread Apple Juice
Thiamin 0.279 MG 0.021 MG
Riboflavin 0.131 MG 0.017 MG
Niacin 4.042 MG 0.073 MG
Pantothenic acid 0.336 MG 0.049 MG
Vitamin B6 0.263 MG 0.018 MG
Folate 75 UG ~

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 11 times more calcium than apple juice - whole wheat bread has 103mg of calcium per 100 grams and apple juice has 8mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 19 times more iron than apple juice - whole wheat bread has 2.5mg of iron per 100 grams and apple juice has 0.12mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 128% more potassium than apple juice - whole wheat bread has 230mg of potassium per 100 grams and apple juice has 101mg 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,

Whole Wheat Bread Apple Juice
beta-carotene 1 UG ~
lutein + zeaxanthin 94 UG 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than apple juice per 100 grams.

Whole Wheat Bread Apple Juice
alpha linoleic acid 0.205 G 0.007 G
Total 0.205 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than apple juice per 100 grams.

Whole Wheat Bread Apple Juice
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.033 G
Total 1.669 G 0.033 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 Whole Wheat Bread or Apple Juice .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) .

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FAQ

Does whole wheat bread or apple juice contain more calories in 100 grams?
Whole wheat bread is high in calories and apple juice has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and apple juice has 46 calories.

Does whole wheat bread or apple juice have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and apple juice has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and apple juice has 11.3g of carbohydrates.

Does whole wheat bread or apple juice contain more calcium?
Whole wheat bread is a rich source of calcium and it has 11 times more calcium than apple juice - whole wheat bread has 103mg of calcium in 100 grams and apple juice has 8mg of calcium.