Whole Wheat Bread vs. Whole Milk

Nutrition comparison of Whole Wheat Bread and Whole Milk


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

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

  • Both whole wheat bread and whole milk are high in calcium.
  • Whole milk has signficantly more Vitamin D than whole wheat bread.
  • Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, whole milk 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 and protein.
Detailed nutritional comparison of whole wheat bread and whole milk 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Whole Milk src

Calories and Carbs

calories

Whole wheat bread is high in calories and whole milk has 77% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole wheat bread is much heavier in carbs, much lighter in fat and similar to whole milk for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Whole Milk
Protein 20% 21%
Carbohydrates 66% 31%
Fat 14% 48%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and whole milk has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

dietary fiber

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

sugar

Whole wheat bread and whole milk contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 324% more protein than whole milk - whole wheat bread has 13.4g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Whole wheat bread and whole milk contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

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

Vitamin A

Whole milk has more Vitamin A than whole wheat bread - whole milk has 46ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin D

Whole milk has signficantly more Vitamin D than whole wheat bread - whole milk has 51iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

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

Vitamin K

Whole wheat bread and whole milk contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

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

Whole Wheat Bread Whole Milk
Thiamin 0.279 MG 0.046 MG
Riboflavin 0.131 MG 0.169 MG
Niacin 4.042 MG 0.089 MG
Pantothenic acid 0.336 MG 0.373 MG
Vitamin B6 0.263 MG 0.036 MG
Folate 75 UG 5 UG
Vitamin B12 ~ 0.45 UG

Minerals

calcium

Both whole wheat bread and whole milk are high in calcium. Whole milk has a little more calcium (10%) than whole wheat bread by weight - whole wheat bread has 103mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 82 times more iron than whole milk - whole wheat bread has 2.5mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 74% more potassium than whole milk - whole wheat bread has 230mg of potassium per 100 grams and whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.

Whole Wheat Bread Whole Milk
beta-carotene 1 UG 7 UG
lutein + zeaxanthin 94 UG ~

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Whole Milk
alpha linoleic acid 0.205 G 0.075 G
Total 0.205 G 0.075 G

omega 6s

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

Whole Wheat Bread Whole Milk
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.12 G
Total 1.669 G 0.12 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Bread or Whole Milk .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

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FAQ

Does whole wheat bread or whole milk contain more calories in 100 grams?
Whole wheat bread is high in calories and whole milk has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and whole milk has 61 calories.

Does whole wheat bread or whole milk have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and whole milk has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and whole milk has 4.8g of carbohydrates.

Does whole wheat bread or whole milk contain more calcium?
Both whole wheat bread and whole milk are high in calcium. Whole milk has a little more calcium ( 10%) than whole wheat bread by weight - whole wheat bread has 103mg of calcium in 100 grams and whole milk has 113mg of calcium.