Whole Wheat Bread vs. Onion

Nutrition comparison of Whole Wheat Bread and Onion


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

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

  • 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 onion 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 Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Onion src

Calories and Carbs

calories

Whole wheat bread is high in calories and onion has 85% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and onion has 40 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Onion
Protein 20% 11%
Carbohydrates 65% 87%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and onion has 78% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and onion has 9.3g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has 335% more dietary fiber than onion - whole wheat bread has 7.4g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.

sugar

Whole wheat bread and onion contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and onion has 4.2g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 11 times more protein than onion - whole wheat bread has 13.4g of protein per 100 grams and onion has 1.1g of protein.

Fat

saturated fat

Both whole wheat bread and onion are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and onion has 0.04g of saturated fat.

Vitamins

Vitamin C

Onion has 73 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.

Vitamin A

Onion and whole wheat bread contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and onion contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.

Vitamin K

Whole wheat bread and onion contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.

The B Vitamins

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

Whole Wheat Bread Onion
Thiamin 0.279 MG 0.046 MG
Riboflavin 0.131 MG 0.027 MG
Niacin 4.042 MG 0.116 MG
Pantothenic acid 0.336 MG 0.123 MG
Vitamin B6 0.263 MG 0.12 MG
Folate 75 UG 19 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 348% more calcium than onion - whole wheat bread has 103mg of calcium per 100 grams and onion has 23mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 10 times more iron than onion - whole wheat bread has 2.5mg of iron per 100 grams and onion has 0.21mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 58% more potassium than onion - whole wheat bread has 230mg of potassium per 100 grams and onion has 146mg 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 onion contain small amounts of beta-carotene.

Whole Wheat Bread Onion
beta-carotene 1 UG 1 UG
lutein + zeaxanthin 94 UG 4 UG

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Onion
alpha linoleic acid 0.205 G 0.004 G
Total 0.205 G 0.004 G

omega 6s

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

Whole Wheat Bread Onion
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.013 G
Total 1.669 G 0.013 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 Onion (Onions, raw) .

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FAQ

Does whole wheat bread or onion contain more calories in 100 grams?
Whole wheat bread is high in calories and onion has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and onion has 40 calories.

Does whole wheat bread or onion have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and onion has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and onion has 9.3g of carbohydrates.

Does whole wheat bread or onion contain more calcium?
Whole wheat bread is a rich source of calcium and it has 350% more calcium than onion - whole wheat bread has 103mg of calcium in 100 grams and onion has 23mg of calcium.