How many calories are in one slice of white bread?

White bread has 67 calories per slice or 239 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one slice of white bread?

An excellent source of protein, a single slice of White Bread contains 6% of recommended daily values or 3 grams of protein. However, the protein in white bread is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in white bread?

White bread is an excellent source of many nutrients, including carbohydrates, dietary fiber and calcium. It also contains significant amounts of iron, potassium and folate.

Does white bread contain antioxidants?

White bread contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to white bread in cooking?

Whole wheat bread and baguette are similar to, or commonly paired with white bread in cooking and recipes.

Vegan Food with Nutrition Similar to White Bread

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Summary
Similar nuts
Similar plants

White Bread source

Similar to White Bread

A common and nutrient dense baked good, white bread is an excellent source of dietary fiber, calcium and iron. It is also a good source of protein, thiamin and niacin. One slice of white bread contains about 67 calories.

For vegan nutritional substitutes, the most comparable foods to white bread include sesame seeds, chia seeds and garlic.

We compared the key nutrients in white bread (protein, thiamin, niacin, dietary fiber, calcium and iron) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Sesame Seeds, Chia Seeds, Granola, Tofu, Sunflower Seeds, Hazelnut, Black Beans, Pecan, Wheat Germ, Pasta, Oats, Flaxseeds, Walnut, Wheat Flour

plants and vegetables: Garlic, Peas, Dijon Mustard, Lima Beans, Kale, Collard Greens

The details of the top vegan 20 foods most nutritionally similar to white bread are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to white bread. Sesame seeds, chia seeds, granola, tofu and sunflower seeds are all high in protein, thiamin, niacin, dietary fiber, calcium and or iron.

Sesame Seeds

Similarity: > 95%

More nutritionally dense than white bread, sesame seeds are high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Also, sesame seeds contains more potassium and Vitamin B6 than white bread.

For 100 grams of white bread and sesame seeds:

White Bread (3.5 slices)		Sesame Seeds (3.5 ounces)
11	protein (G)	17
0.51	thiamin (MG)	0.8
4.5	niacin (MG)	4.6
9.2	dietary fiber (G)	14
684	calcium (MG)	989
4.9	iron (MG)	15

However, white bread does contain more Vitamin E and pantothenic acid than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	565
5	sugar (G)	0
0.63	saturated fat (G)	6.7
0.03	trans fat (G)	0
0.38	Vitamin E (MG)	0
127	potassium (MG)	475
0.26	riboflavin (MG)	0.25
0.46	pantothenic acid (MG)	0.05
0.08	Vitamin B6 (MG)	0.8
127	folate (UG)	98

0.972 | 0.972 | 10.64 Complete Comparison:
Sesame Seeds vs. White Bread

Chia Seeds

Similarity: > 90%

More nutritionally dense than white bread, chia seeds are high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more Vitamin C and potassium than white bread.

For 100 grams of white bread and chia seeds:

White Bread (3.5 slices)		Chia Seeds (3.5 ounces)
11	protein (G)	17
0.51	thiamin (MG)	0.62
4.5	niacin (MG)	8.8
9.2	dietary fiber (G)	34
684	calcium (MG)	631
4.9	iron (MG)	7.7

However, white bread does contain more riboflavin, pantothenic acid, Vitamin B6 and folate than chia seeds by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	486
5	sugar (G)	0
0.63	saturated fat (G)	3.3
0.03	trans fat (G)	0.14
0	Vitamin C (MG)	1.6
0.38	Vitamin E (MG)	0.5
127	potassium (MG)	407
0.26	riboflavin (MG)	0.17
0.46	pantothenic acid (MG)	0
0.08	Vitamin B6 (MG)	0
127	folate (UG)	49

0.908 | 0.908 | 9.56 Complete Comparison:
Chia Seeds vs. White Bread

Granola

Similarity: 89%

Granola is high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin C, Vitamin E and potassium than white bread.

For 100 grams of white bread and granola:

White Bread (3.5 slices)		Granola (7/8 cup)
11	protein (G)	14
0.51	thiamin (MG)	0.55
4.5	niacin (MG)	2.7
9.2	dietary fiber (G)	8.9
684	calcium (MG)	76
4.9	iron (MG)	4

However, white bread does contain more niacin and folate than granola by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	489
5	sugar (G)	20
0.63	saturated fat (G)	4
0.03	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.38	Vitamin E (MG)	11
127	potassium (MG)	539
0.26	riboflavin (MG)	0.35
0.46	pantothenic acid (MG)	0.75
0.08	Vitamin B6 (MG)	0.37
127	folate (UG)	84

0.893 | 0.893 | 7.62 Complete Comparison:
Granola vs. White Bread

Tofu

Similarity: 88%

Tofu is also high in protein, calcium and iron.

For 100 grams of white bread and tofu:

White Bread (3.5 slices)		Tofu (3/8 cup)
11	protein (G)	8.1
0.51	thiamin (MG)	0.08
4.5	niacin (MG)	0.2
9.2	dietary fiber (G)	0.3
684	calcium (MG)	350
4.9	iron (MG)	5.4

A higher water content, tofu is less nutritionally dense than white bread. White bread does contain more dietary fiber, thiamin and riboflavin than tofu by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	76
5	sugar (G)	0.62
0.63	saturated fat (G)	0.69
0.03	trans fat (G)	0
0	Vitamin C (MG)	0.1
0.38	Vitamin E (MG)	0.01
127	potassium (MG)	121
0.26	riboflavin (MG)	0.05
0.46	pantothenic acid (MG)	0.07
0.08	Vitamin B6 (MG)	0.05
127	folate (UG)	15

0.878 | 0.878 | 2.08 Complete Comparison:
Tofu vs. White Bread

Sunflower Seeds

Similarity: 88%

Sunflower seeds are high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Moreover, sunflower seeds contains more Vitamin C, potassium, pantothenic acid and Vitamin B6 than white bread.

For 100 grams of white bread and sunflower seeds:

White Bread (3.5 slices)		Sunflower Seeds (3/4 cup)
11	protein (G)	17
0.51	thiamin (MG)	0.33
4.5	niacin (MG)	4.2
9.2	dietary fiber (G)	12
684	calcium (MG)	57
4.9	iron (MG)	6.8

However, white bread does contain more Vitamin E and thiamin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	619
5	sugar (G)	0
0.63	saturated fat (G)	6
0.03	trans fat (G)	0
0	Vitamin C (MG)	1.4
0.38	Vitamin E (MG)	0
127	potassium (MG)	491
0.26	riboflavin (MG)	0.29
0.46	pantothenic acid (MG)	7.1
0.08	Vitamin B6 (MG)	0.81
127	folate (UG)	238

0.875 | 0.875 | 8.9 Complete Comparison:
Sunflower Seeds vs. White Bread

Hazelnut

Similarity: 87%

Hazelnut is high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin E, potassium and pantothenic acid than white bread.

For 100 grams of white bread and hazelnut:

White Bread (3.5 slices)		Hazelnut (3.5 ounces)
11	protein (G)	15
0.51	thiamin (MG)	0.34
4.5	niacin (MG)	2.1
9.2	dietary fiber (G)	9.4
684	calcium (MG)	123
4.9	iron (MG)	4.4

However, white bread does contain more thiamin, riboflavin, niacin and folate than hazelnut by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	646
5	sugar (G)	4.9
0.63	saturated fat (G)	4.5
0.03	trans fat (G)	0
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.38	Vitamin E (MG)	15
127	potassium (MG)	755
0.26	riboflavin (MG)	0.12
0.46	pantothenic acid (MG)	0.92
0.08	Vitamin B6 (MG)	0.62
127	folate (UG)	88

0.872 | 0.872 | 7.63 Complete Comparison:
Hazelnut vs. White Bread

Black Beans

Similarity: 87%

Black beans are also high in dietary fiber and contains some of the same nutrients. Also, black beans contains more Vitamin C and potassium than white bread.

For 100 grams of white bread and black beans:

White Bread (3.5 slices)		Black Beans (about 3/8 cup)
11	protein (G)	6
0.51	thiamin (MG)	0.14
4.5	niacin (MG)	0.62
9.2	dietary fiber (G)	6.9
684	calcium (MG)	35
4.9	iron (MG)	1.9

A higher water content, black beans is less nutritionally dense than white bread. White bread does contain more protein, calcium and iron than black beans by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	91
5	sugar (G)	0.23
0.63	saturated fat (G)	0.08
0.03	trans fat (G)	0
0	Vitamin C (MG)	2.7
0.38	Vitamin E (MG)	0.62
127	potassium (MG)	308
0.26	riboflavin (MG)	0.12
0.46	pantothenic acid (MG)	0.18
0.08	Vitamin B6 (MG)	0.06
127	folate (UG)	61

0.87 | 0.87 | 1.89 Complete Comparison:
Black Beans vs. White Bread

Pecan

Similarity: 86%

Pecan is high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Moreover, pecan contains more Vitamin C, potassium, pantothenic acid and Vitamin B6 than white bread.

For 100 grams of white bread and pecan:

White Bread (3.5 slices)		Pecan (7/8 cup)
11	protein (G)	9.2
0.51	thiamin (MG)	0.66
4.5	niacin (MG)	1.2
9.2	dietary fiber (G)	9.6
684	calcium (MG)	70
4.9	iron (MG)	2.5

However, white bread does contain more riboflavin, niacin and folate than pecan by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	691
5	sugar (G)	4
0.63	saturated fat (G)	6.2
0.03	trans fat (G)	0
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0.38	Vitamin E (MG)	1.4
127	potassium (MG)	410
0.26	riboflavin (MG)	0.13
0.46	pantothenic acid (MG)	0.86
0.08	Vitamin B6 (MG)	0.21
127	folate (UG)	22

0.864 | 0.864 | 6.12 Complete Comparison:
Pecan vs. White Bread

Wheat Germ

Similarity: 86%

More nutritionally dense than white bread, wheat germ is high in many of the same nutrients as white bread, including dietary fiber, protein, iron and thiamin. Moreover, wheat germ contains more potassium, riboflavin, pantothenic acid and Vitamin B6 than white bread.

For 100 grams of white bread and wheat germ:

White Bread (3.5 slices)		Wheat Germ (7/8 cup)
11	protein (G)	23
0.51	thiamin (MG)	1.9
4.5	niacin (MG)	6.8
9.2	dietary fiber (G)	13
684	calcium (MG)	39
4.9	iron (MG)	6.3

However, white bread does contain more Vitamin E and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	360
5	sugar (G)	0
0.63	saturated fat (G)	1.7
0.03	trans fat (G)	0
0.38	Vitamin E (MG)	0
127	potassium (MG)	892
0.26	riboflavin (MG)	0.5
0.46	pantothenic acid (MG)	2.3
0.08	Vitamin B6 (MG)	1.3
127	folate (UG)	281

0.863 | 0.863 | 11.17 Complete Comparison:
Wheat Germ vs. White Bread

Pasta

Similarity: 86%

Pasta is high in many of the same nutrients as white bread, including dietary fiber, protein, iron and thiamin. Moreover, pasta contains more potassium, riboflavin, Vitamin B6 and folate than white bread.

For 100 grams of white bread and pasta:

White Bread (3.5 slices)		Pasta (1 cup)
11	protein (G)	13
0.51	thiamin (MG)	0.89
4.5	niacin (MG)	7.2
9.2	dietary fiber (G)	3.2
684	calcium (MG)	21
4.9	iron (MG)	3.3

However, white bread does contain more calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	371
5	sugar (G)	2.7
0.63	saturated fat (G)	0.28
0.03	trans fat (G)	0
0.38	Vitamin E (MG)	0.11
127	potassium (MG)	223
0.26	riboflavin (MG)	0.4
0.46	pantothenic acid (MG)	0.43
0.08	Vitamin B6 (MG)	0.14
127	folate (UG)	237

0.863 | 0.863 | 5.81 Complete Comparison:
Pasta vs. White Bread

Oats

Similarity: 86%

Oats are high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Also, oats contains more potassium and pantothenic acid than white bread.

For 100 grams of white bread and oats:

White Bread (3.5 slices)		Oats (5/8 cup)
11	protein (G)	17
0.51	thiamin (MG)	0.76
4.5	niacin (MG)	0.96
9.2	dietary fiber (G)	11
684	calcium (MG)	54
4.9	iron (MG)	4.7

However, white bread does contain more Vitamin E, riboflavin, niacin and folate than oats by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	389
5	sugar (G)	0
0.63	saturated fat (G)	1.2
0.03	trans fat (G)	0
0.38	Vitamin E (MG)	0
127	potassium (MG)	429
0.26	riboflavin (MG)	0.14
0.46	pantothenic acid (MG)	1.3
0.08	Vitamin B6 (MG)	0.12
127	folate (UG)	56

0.863 | 0.863 | 6.04 Complete Comparison:
Oats vs. White Bread

Flaxseeds

Similarity: 86%

More nutritionally dense than white bread, flaxseeds are high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Also, flaxseeds contains more potassium, pantothenic acid and Vitamin B6 than white bread.

For 100 grams of white bread and flaxseeds:

White Bread (3.5 slices)		Flaxseeds (10 tbsps)
11	protein (G)	18
0.51	thiamin (MG)	1.6
4.5	niacin (MG)	3.1
9.2	dietary fiber (G)	27
684	calcium (MG)	255
4.9	iron (MG)	5.7

However, white bread does contain more riboflavin, niacin and folate than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	534
5	sugar (G)	1.6
0.63	saturated fat (G)	3.7
0.03	trans fat (G)	0
0	Vitamin C (MG)	0.6
0.38	Vitamin E (MG)	0.31
127	potassium (MG)	813
0.26	riboflavin (MG)	0.16
0.46	pantothenic acid (MG)	0.99
0.08	Vitamin B6 (MG)	0.47
127	folate (UG)	87

0.862 | 0.862 | 9.48 Complete Comparison:
Flaxseeds vs. White Bread

Walnut

Similarity: 86%

Walnut is high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin C, potassium and Vitamin B6 than white bread.

For 100 grams of white bread and walnut:

White Bread (3.5 slices)		Walnut (7/8 cup)
11	protein (G)	15
0.51	thiamin (MG)	0.34
4.5	niacin (MG)	1.1
9.2	dietary fiber (G)	6.7
684	calcium (MG)	98
4.9	iron (MG)	2.9

However, white bread does contain more thiamin, riboflavin and niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	654
5	sugar (G)	2.6
0.63	saturated fat (G)	6.1
0.03	trans fat (G)	0
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.38	Vitamin E (MG)	0.7
127	potassium (MG)	441
0.26	riboflavin (MG)	0.15
0.46	pantothenic acid (MG)	0.57
0.08	Vitamin B6 (MG)	0.54
127	folate (UG)	98

0.861 | 0.861 | 6.28 Complete Comparison:
Walnut vs. White Bread

Wheat Flour

Similarity: 86%

Wheat flour is high in many of the same nutrients as white bread, including dietary fiber, protein, iron and thiamin. Also, wheat flour contains more riboflavin and folate than white bread.

For 100 grams of white bread and wheat flour:

White Bread (3.5 slices)		Wheat Flour (3/4 cup)
11	protein (G)	12
0.51	thiamin (MG)	0.81
4.5	niacin (MG)	7.6
9.2	dietary fiber (G)	2.4
684	calcium (MG)	15
4.9	iron (MG)	4.4

However, white bread does contain more calcium than wheat flour by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	361
5	sugar (G)	0.31
0.63	saturated fat (G)	0.24
0.03	trans fat (G)	0
0.38	Vitamin E (MG)	0.4
127	potassium (MG)	100
0.26	riboflavin (MG)	0.51
0.46	pantothenic acid (MG)	0.44
0.08	Vitamin B6 (MG)	0.04
127	folate (UG)	183

0.859 | 0.859 | 4.97 Complete Comparison:
Wheat Flour vs. White Bread

plants and vegetables

Several plants and vegetables offer similar nutrients to white bread including garlic, peas, dijon mustard, lima beans and kale.

Garlic

Similarity: > 90%

Garlic is also high in dietary fiber and calcium. Also, garlic contains more Vitamin C, potassium and Vitamin B6 than white bread.

For 100 grams of white bread and garlic:

White Bread (3.5 slices)		Garlic (3/4 cup)
11	protein (G)	6.4
0.51	thiamin (MG)	0.2
4.5	niacin (MG)	0.7
9.2	dietary fiber (G)	2.1
684	calcium (MG)	181
4.9	iron (MG)	1.7

However, white bread does contain more protein, iron, thiamin and riboflavin than garlic by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	149
5	sugar (G)	1
0.63	saturated fat (G)	0.09
0.03	trans fat (G)	0
0	Vitamin C (MG)	31
0.38	Vitamin E (MG)	0.08
127	potassium (MG)	401
0.26	riboflavin (MG)	0.11
0.46	pantothenic acid (MG)	0.6
0.08	Vitamin B6 (MG)	1.2
127	folate (UG)	3

0.903 | 0.903 | 4.36 Complete Comparison:
Garlic vs. White Bread

Peas

Similarity: > 90%

Peas are also high in dietary fiber and contains some of the same nutrients. Moreover, peas contains more Vitamin C, Vitamin A, potassium and Vitamin B6 than white bread.

For 100 grams of white bread and peas:

White Bread (3.5 slices)		Peas (3/4 cup)
11	protein (G)	5.4
0.51	thiamin (MG)	0.27
4.5	niacin (MG)	2.1
9.2	dietary fiber (G)	5.7
684	calcium (MG)	25
4.9	iron (MG)	1.5

However, white bread does contain more protein, calcium, iron and thiamin than peas by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	81
5	sugar (G)	5.7
0.63	saturated fat (G)	0.07
0.03	trans fat (G)	0
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0.38	Vitamin E (MG)	0.13
127	potassium (MG)	244
0.26	riboflavin (MG)	0.13
0.46	pantothenic acid (MG)	0.1
0.08	Vitamin B6 (MG)	0.17
127	folate (UG)	65

0.898 | 0.898 | 3.03 Complete Comparison:
Peas vs. White Bread

Dijon Mustard

Similarity: > 90%

More nutritionally dense than white bread, dijon mustard is high in many of the same nutrients as white bread, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, potassium and Vitamin B6 than white bread.

For 100 grams of white bread and dijon mustard:

White Bread (3.5 slices)		Dijon Mustard (50 tsps)
11	protein (G)	26
0.51	thiamin (MG)	0.81
4.5	niacin (MG)	4.7
9.2	dietary fiber (G)	12
684	calcium (MG)	266
4.9	iron (MG)	9.2

However, white bread

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	508
5	sugar (G)	6.8
0.63	saturated fat (G)	2
0.03	trans fat (G)	0
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.38	Vitamin E (MG)	5.1
127	potassium (MG)	738
0.26	riboflavin (MG)	0.26
0.46	pantothenic acid (MG)	0.81
0.08	Vitamin B6 (MG)	0.4
127	folate (UG)	162

0.897 | 0.897 | 10.48 Complete Comparison:
Dijon Mustard vs. White Bread

Lima Beans

Similarity: 87%

Lima beans are also high in dietary fiber and iron. Moreover, lima beans contains more Vitamin C, Vitamin A, potassium and Vitamin B6 than white bread.

For 100 grams of white bread and lima beans:

White Bread (3.5 slices)		Lima Beans (5/8 cup)
11	protein (G)	6.8
0.51	thiamin (MG)	0.22
4.5	niacin (MG)	1.5
9.2	dietary fiber (G)	4.9
684	calcium (MG)	34
4.9	iron (MG)	3.1

However, white bread does contain more protein, calcium, thiamin, riboflavin and niacin than lima beans by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	113
5	sugar (G)	1.5
0.63	saturated fat (G)	0.2
0.03	trans fat (G)	0
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.38	Vitamin E (MG)	0.32
127	potassium (MG)	467
0.26	riboflavin (MG)	0.1
0.46	pantothenic acid (MG)	0.25
0.08	Vitamin B6 (MG)	0.2
127	folate (UG)	34

0.871 | 0.871 | 3.18 Complete Comparison:
Lima Beans vs. White Bread

Kale

Similarity: 87%

Kale is also high in dietary fiber and calcium. Moreover, kale contains more Vitamin C, Vitamin A, potassium, riboflavin and Vitamin B6 than white bread.

For 100 grams of white bread and kale:

White Bread (3.5 slices)		Kale (5 cups)
11	protein (G)	2.9
0.51	thiamin (MG)	0.11
4.5	niacin (MG)	1.2
9.2	dietary fiber (G)	4.1
684	calcium (MG)	254
4.9	iron (MG)	1.6

However, white bread does contain more protein, iron and thiamin than kale by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	35
5	sugar (G)	0.99
0.63	saturated fat (G)	0.18
0.03	trans fat (G)	0
0	Vitamin C (MG)	93
0	Vitamin A (UG)	241
0.38	Vitamin E (MG)	0.66
127	potassium (MG)	348
0.26	riboflavin (MG)	0.35
0.46	pantothenic acid (MG)	0.37
0.08	Vitamin B6 (MG)	0.15
127	folate (UG)	62

0.865 | 0.865 | 4.77 Complete Comparison:
Kale vs. White Bread

Collard Greens

Similarity: 86%

Collard greens are also high in dietary fiber and calcium. Moreover, collard greens contains more Vitamin C, Vitamin A, Vitamin E, potassium and Vitamin B6 than white bread.

For 100 grams of white bread and collard greens:

White Bread (3.5 slices)		Collard Greens (2.75 cups)
11	protein (G)	3
0.51	thiamin (MG)	0.05
4.5	niacin (MG)	0.74
9.2	dietary fiber (G)	4
684	calcium (MG)	232
4.9	iron (MG)	0.47

However, white bread does contain more protein, iron and thiamin than collard greens by weight.

Here is a comparison of the rest of nutrients:

238	calories (KCAL)	32
5	sugar (G)	0.46
0.63	saturated fat (G)	0.06
0.03	trans fat (G)	0
0	Vitamin C (MG)	35
0	Vitamin A (UG)	251
0.38	Vitamin E (MG)	2.3
127	potassium (MG)	213
0.26	riboflavin (MG)	0.13
0.46	pantothenic acid (MG)	0.27
0.08	Vitamin B6 (MG)	0.17
127	folate (UG)	129

0.864 | 0.864 | 3.86 Complete Comparison:
Collard Greens vs. White Bread

Other Nutritional Substitutes

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