Whole Wheat Bread vs. Garlic

Nutrition comparison of Whole Wheat Bread and Garlic


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

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

  • Both whole wheat bread and garlic are high in calcium, calories, carbohydrates, dietary fiber and potassium.
  • Garlic has 5.3 times less sugar than whole wheat bread.
  • Garlic is an excellent source of Vitamin C.
  • Whole wheat bread has more niacin and folate, however, garlic contains more Vitamin B6.
  • 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 garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Garlic src

Calories and Carbs

calories

Both whole wheat bread and garlic are high in calories. Whole wheat bread has 78% more calories than garlic - whole wheat bread has 265 calories per 100 grams and garlic has 149 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Garlic
Protein 20% 16%
Carbohydrates 65% 82%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Both whole wheat bread and garlic are high in carbohydrates. Whole wheat bread has 31% more carbohydrates than garlic - whole wheat bread has 43.3g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.

dietary fiber

Both whole wheat bread and garlic are high in dietary fiber. Whole wheat bread has 252% more dietary fiber than garlic - whole wheat bread has 7.4g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.

sugar

Garlic has 5.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and garlic has 1g of sugar.



Protein

protein

Whole wheat bread is an excellent source of protein and it has 110% more protein than garlic - whole wheat bread has 13.4g of protein per 100 grams and garlic has 6.4g of protein.

Fat

saturated fat

Both whole wheat bread and garlic are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 311 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.

Vitamin A

Garlic and whole wheat bread contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and garlic contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.

Vitamin K

Whole wheat bread and garlic contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.

The B Vitamins

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

Whole Wheat Bread Garlic
Thiamin 0.279 MG 0.2 MG
Riboflavin 0.131 MG 0.11 MG
Niacin 4.042 MG 0.7 MG
Pantothenic acid 0.336 MG 0.596 MG
Vitamin B6 0.263 MG 1.235 MG
Folate 75 UG 3 UG

Minerals

calcium

Both whole wheat bread and garlic are high in calcium. Garlic has 76% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and garlic has 181mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 47% more iron than garlic - whole wheat bread has 2.5mg of iron per 100 grams and garlic has 1.7mg of iron.

potassium

Both whole wheat bread and garlic are high in potassium. Garlic has 74% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and garlic has 401mg 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 whole wheat bread and garlic contain small amounts of beta-carotene.

Whole Wheat Bread Garlic
beta-carotene 1 UG 5 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 garlic per 100 grams.

Whole Wheat Bread Garlic
alpha linoleic acid 0.205 G 0.02 G
Total 0.205 G 0.02 G

omega 6s

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

Whole Wheat Bread Garlic
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.229 G
Total 1.669 G 0.229 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 Garlic (Garlic, raw) .

Whole Wheat Bread g

()
Daily Values (%)

Garlic g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G