Whole Wheat Bread vs. Broccoli

Nutrition comparison of Whole Wheat Bread and Broccoli


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 broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat bread and broccoli:

  • Both whole wheat bread and broccoli are high in calcium, dietary fiber and potassium.
  • Broccoli has 73% less sugar than whole wheat bread.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
  • Whole wheat bread has more thiamin and niacin.
  • Whole wheat bread is a great source of iron.
  • Whole wheat bread is an excellent source of protein.
Detailed nutritional comparison of whole wheat bread and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Broccoli src

Calories and Carbs

calories

Whole wheat bread is high in calories and broccoli has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, whole wheat bread is lighter in protein, heavier in fat and similar to broccoli for carbs. Whole wheat bread has a macronutrient ratio of 20:66:14 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Broccoli
Protein 20% 27%
Carbohydrates 66% 64%
Fat 14% 9%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and broccoli has 85% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both whole wheat bread and broccoli are high in dietary fiber. Whole wheat bread has 185% more dietary fiber than broccoli - whole wheat bread has 7.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Broccoli has 73% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 374% more protein than broccoli - whole wheat bread has 13.4g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both whole wheat bread and broccoli are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 891 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Broccoli has more Vitamin A than whole wheat bread - broccoli has 31ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and broccoli contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 71 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin and niacin. Both whole wheat bread and broccoli contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.

Whole Wheat Bread Broccoli
Thiamin 0.279 MG 0.071 MG
Riboflavin 0.131 MG 0.117 MG
Niacin 4.042 MG 0.639 MG
Pantothenic acid 0.336 MG 0.573 MG
Vitamin B6 0.263 MG 0.175 MG
Folate 75 UG 63 UG

Minerals

calcium

Both whole wheat bread and broccoli are high in calcium. Whole wheat bread has 119% more calcium than broccoli - whole wheat bread has 103mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 242% more iron than broccoli - whole wheat bread has 2.5mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both whole wheat bread and broccoli are high in potassium. Broccoli has 37% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and broccoli has 316mg 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 Broccoli
beta-carotene 1 UG 361 UG
lutein + zeaxanthin 94 UG 1403 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Broccoli
alpha linoleic acid 0.205 G 0.0215 G
Total 0.205 G 0.0215 G

omega 6s

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

Whole Wheat Bread Broccoli
other omega 6 0.002 G 0.006 G
linoleic acid 1.667 G 0.049 G
Total 1.669 G 0.055 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 Broccoli .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Broccoli (Broccoli, raw) .

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FAQ

Does whole wheat bread or broccoli contain more calories in 100 grams?
Whole wheat bread is high in calories and broccoli has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and broccoli has 34 calories.

Does whole wheat bread or broccoli have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and broccoli has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does whole wheat bread or broccoli contain more calcium?
Both whole wheat bread and broccoli are high in calcium. Whole wheat bread has 120% more calcium than broccoli - whole wheat bread has 103mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does whole wheat bread or broccoli contain more potassium?
Both whole wheat bread and broccoli are high in potassium. Broccoli has 40% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and broccoli has 316mg of potassium.