Whole Wheat Bread vs. Turkey

Nutrition comparison of Whole Wheat Bread and Cooked Turkey


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

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

  • Both whole wheat bread and turkey are high in calories, potassium and protein.
  • Whole wheat bread has 60% less saturated fat than turkey.
  • Whole wheat bread has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Whole wheat bread has signficantly less cholesterol than turkey.
  • Whole wheat bread is a great source of iron.
  • Whole wheat bread is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of whole wheat bread and turkey 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Turkey src

Calories and Carbs

calories

Both whole wheat bread and turkey are high in calories. Whole wheat bread has 40% more calories than turkey - whole wheat bread has 265 calories per 100 grams and turkey has 189 calories.

Whole Wheat Bread Turkey
Protein 20% 63%
Carbohydrates 65% ~
Fat 14% 37%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and turkey has 100% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.

dietary fiber

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

sugar

Turkey has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Both whole wheat bread and turkey are high in protein. Turkey has 114% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Whole wheat bread has 60% less saturated fat than turkey - whole wheat bread has 0.87g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Both turkey and whole wheat bread are low in trans fat - turkey has 0.1g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.

cholesterol

Whole wheat bread has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.

Vitamins

Vitamin C

Whole wheat bread and turkey contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.

Vitamin A

Turkey has more Vitamin A than whole wheat bread - turkey has 12ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin D

Turkey has more Vitamin D than whole wheat bread - turkey has 15iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and turkey contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

Vitamin K

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

The B Vitamins

Whole wheat bread has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.

Whole Wheat Bread Turkey
Thiamin 0.279 MG 0.045 MG
Riboflavin 0.131 MG 0.281 MG
Niacin 4.042 MG 9.573 MG
Pantothenic acid 0.336 MG 0.948 MG
Vitamin B6 0.263 MG 0.616 MG
Folate 75 UG 9 UG
Vitamin B12 ~ 1.02 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 636% more calcium than turkey - whole wheat bread has 103mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 129% more iron than turkey - whole wheat bread has 2.5mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both whole wheat bread and turkey are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium per 100 grams and turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both whole wheat bread and turkey contain significant amounts of alpha linoleic acid (ALA).

Whole Wheat Bread Turkey
alpha linoleic acid 0.205 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 0.205 G 0.129 G

omega 6s

Comparing omega-6 fatty acids, both whole wheat bread and turkey contain significant amounts of linoleic acid.

Whole Wheat Bread Turkey
other omega 6 ~ 0.01 G
linoleic acid 1.667 G 1.873 G
Total 1.667 G 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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FAQ

Does whole wheat bread or turkey contain more calories in 100 grams?
Both whole wheat bread and turkey are high in calories. Whole wheat bread has 40% more calories than turkey - whole wheat bread has 265 calories in 100g and turkey has 189 calories.

Is whole wheat bread or turkey better for protein?
Both whole wheat bread and turkey are high in protein. Turkey has 110% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and turkey has 28.6g of protein.

Does whole wheat bread or turkey have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and turkey has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and turkey has 0.06g of carbohydrates.

Does whole wheat bread or turkey contain more calcium?
Whole wheat bread is a rich source of calcium and it has 640% more calcium than turkey - whole wheat bread has 103mg of calcium in 100 grams and turkey has 14mg of calcium.

Does whole wheat bread or turkey contain more potassium?
Both whole wheat bread and turkey are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and turkey has 239mg of potassium.

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