Whole Wheat Bread vs. Greek Yogurt

Nutrition comparison of Whole Wheat Bread and Greek Yogurt

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

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

  • Both whole wheat bread and greek yogurt are high in calcium and protein.
  • Greek yogurt has signficantly more Vitamin A than whole wheat bread.
  • Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Whole wheat bread is a great source of iron and potassium.
  • Whole wheat bread is an excellent source of dietary fiber.
Detailed nutritional comparison of whole wheat bread and greek yogurt 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Bread src
Image of Greek Yogurt src

Calories and Carbs

calories

Whole wheat bread is high in calories and greek yogurt has 72% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Greek Yogurt
Protein 20% 55%
Carbohydrates 65% 22%
Fat 14% 24%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and greek yogurt has 91% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - whole wheat bread has 7.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Whole wheat bread and greek yogurt contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both whole wheat bread and greek yogurt are high in protein. Whole wheat bread has 34% more protein than greek yogurt - whole wheat bread has 13.4g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Whole wheat bread and greek yogurt contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and whole wheat bread are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.

cholesterol

Whole wheat bread has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.

Vitamins

Vitamin C

Whole wheat bread and greek yogurt contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than whole wheat bread - greek yogurt has 90ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and greek yogurt contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Whole wheat bread and greek yogurt contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both whole wheat bread and greek yogurt contain significant amounts of riboflavin and pantothenic acid.

Whole Wheat Bread Greek Yogurt
Thiamin 0.279 MG 0.044 MG
Riboflavin 0.131 MG 0.233 MG
Niacin 4.042 MG 0.197 MG
Pantothenic acid 0.336 MG 0.47 MG
Vitamin B6 0.263 MG 0.055 MG
Folate 75 UG 12 UG
Vitamin B12 ~ 0.52 UG

Minerals

calcium

Both whole wheat bread and greek yogurt are high in calcium. Greek yogurt has 12% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 61 times more iron than greek yogurt - whole wheat bread has 2.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 63% more potassium than greek yogurt - whole wheat bread has 230mg of potassium per 100 grams and greek yogurt has 141mg 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 greek yogurt contain small amounts of beta-carotene.

Whole Wheat Bread Greek Yogurt
beta-carotene 1 UG 6 UG
lutein + zeaxanthin 94 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Greek Yogurt
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 greek yogurt per 100 grams.

Whole Wheat Bread Greek Yogurt
other omega 6 ~ 0.002 G
linoleic acid 1.667 G 0.065 G
Total 1.667 G 0.067 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Whole Wheat Bread g

()
Daily Values (%)

Greek Yogurt 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


FAQ

Does whole wheat bread or greek yogurt contain more calories in 100 grams?
Whole wheat bread is high in calories and greek yogurt has 70% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and greek yogurt has 73 calories.

Is whole wheat bread or greek yogurt better for protein?
Both whole wheat bread and greek yogurt are high in protein. Whole wheat bread has 30% more protein than greek yogurt - whole wheat bread has 13.4g of protein per 100 grams and greek yogurt has 10g of protein.

Does whole wheat bread or greek yogurt have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does whole wheat bread or greek yogurt contain more calcium?
Both whole wheat bread and greek yogurt are high in calcium. Greek yogurt has 10% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and greek yogurt has 115mg of calcium.