Whole Wheat Bread vs. White Sugar
Nutrition comparison of Whole Wheat Bread and White Sugar
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
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and white sugar:
- Both whole wheat bread and white sugar are high in calories and carbohydrates.
- 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.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and white sugar are high in calories. White sugar has 46% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and white sugar has 387 calories.
| Whole Wheat Bread | White Sugar | |
|---|---|---|
| Protein | 20% | ~ |
| Carbohydrates | 65% | 100% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and white sugar are high in carbohydrates. White sugar has 131% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than white sugar - whole wheat bread has 7.4g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and whole wheat bread has 94% less sugar than white sugar - whole wheat bread has 6.4g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has more protein than white sugar - whole wheat bread has 13.4g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both whole wheat bread and white sugar are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and white sugar contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than white sugar - whole wheat bread has 0.37mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Whole wheat bread and white sugar contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | White Sugar | |
|---|---|---|
| Thiamin | 0.279 MG | ~ |
| Riboflavin | 0.131 MG | 0.019 MG |
| Niacin | 4.042 MG | ~ |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | ~ |
| Folate | 75 UG | ~ |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 102 times more calcium than white sugar - whole wheat bread has 103mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 49 times more iron than white sugar - whole wheat bread has 2.5mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 114 times more potassium than white sugar - whole wheat bread has 230mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 White Sugar (Sugar, granulated) .
Whole Wheat Bread g
()
|
Daily Values (%) |
White Sugar g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or white sugar contain more calories in 100 grams?Both whole wheat bread and white sugar are high in calories. White sugar has 50% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and white sugar has 387 calories.
Does whole wheat bread or white sugar have more carbohydrates?
By weight, both whole wheat bread and white sugar are high in carbohydrates. white sugar has 130% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and white sugar has 100g of carbohydrates.
Does whole wheat bread or white sugar contain more calcium?
Whole wheat bread is a rich source of calcium and it has 102 times more calcium than white sugar - whole wheat bread has 103mg of calcium in 100 grams and white sugar has 1mg of calcium.