How many calories are in one slice of whole wheat bread?

Whole wheat bread has 69 calories per slice or 265 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one slice of whole wheat bread?

An excellent source of protein, a single slice of Whole Wheat Bread contains 7% of recommended daily values or 3.5 grams of protein. However, the protein in whole wheat bread is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in whole wheat bread?

Whole wheat bread is an excellent source of many nutrients, including carbohydrates, calcium and potassium. It also contains significant amounts of dietary fiber and magnesium.

Does whole wheat bread contain antioxidants?

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

What's similar to whole wheat bread in cooking?

Baguette are similar to, or commonly paired with whole wheat bread in cooking and recipes.

Food with Nutrition Similar to Whole Wheat Bread

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Summary
Similar nuts
Similar plants
Similar baked
Other Similar Foods

Whole Wheat Bread source

Similar to Whole Wheat Bread

A nutrient dense baked good, whole wheat bread is an excellent source of dietary fiber, protein and calcium. It is also a good source of iron, potassium and niacin. One slice of whole wheat bread contains about 69 calories.

Several foods are nutritionally comparable to whole wheat bread, including big mac and filet o fish.

For vegan nutritional substitutes, the most comparable foods to whole wheat bread include peanut flour, soy flour and kidney beans. Here is the full list of vegan substitutes to whole wheat bread.

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

Summary of the most similar foods by category:

nuts, grains and legumes: Peanut Flour, Soy Flour, Kidney Beans, Walnut, Granola, Peanuts, Sunflower Seeds, Hazelnut, Pinto Beans, White Beans, Almonds, Black Beans, Flour

plants and vegetables: Lima Beans, Yellow Corn, Dijon Mustard

baked goods: English Muffin

other: Big Mac, Filet O Fish, Quarter Pounder

The details of the top 20 foods most nutritionally similar to whole wheat bread are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to whole wheat bread. Peanut flour, soy flour, kidney beans, walnut and granola are all high in iron, potassium, niacin, dietary fiber, protein and or calcium.

Peanut Flour

Similarity: > 95%

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

For 100 grams of whole wheat bread and peanut flour:

Whole Wheat Bread (3.5 ounces)		Peanut Flour (1.75 cup)
2.5	iron (MG)	2.1
230	potassium (MG)	1290
4	niacin (MG)	27
7.4	dietary fiber (G)	16
13	protein (G)	52
103	calcium (MG)	140

However, whole wheat bread

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	327
6.4	sugar (G)	8.2
0.87	saturated fat (G)	0.06
0.1	Vitamin C (MG)	0
0.37	Vitamin E (MG)	0.05
0.28	thiamin (MG)	0.7
0.13	riboflavin (MG)	0.48
0.34	pantothenic acid (MG)	2.7
0.26	Vitamin B6 (MG)	0.5
75	folate (UG)	248

0.976 | 0.976 | 10.16 Complete Comparison:
Peanut Flour vs. Whole Wheat Bread

Soy Flour

Similarity: > 95%

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

For 100 grams of whole wheat bread and soy flour:

Whole Wheat Bread (3.5 ounces)		Soy Flour (1.25 cup)
2.5	iron (MG)	8.2
230	potassium (MG)	2090
4	niacin (MG)	3
7.4	dietary fiber (G)	16
13	protein (G)	50
103	calcium (MG)	285

However, whole wheat bread does contain more niacin than soy flour by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	372
6.4	sugar (G)	9.3
0.87	saturated fat (G)	1.3
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	2
0.37	Vitamin E (MG)	0.55
0.28	thiamin (MG)	1.1
0.13	riboflavin (MG)	0.28
0.34	pantothenic acid (MG)	1.6
0.26	Vitamin B6 (MG)	1.1
75	folate (UG)	289

0.975 | 0.975 | 11.51 Complete Comparison:
Soy Flour vs. Whole Wheat Bread

Kidney Beans

Similarity: > 95%

Kidney beans are high in many of the same nutrients as whole wheat bread, including dietary fiber, protein, calcium and potassium.

For 100 grams of whole wheat bread and kidney beans:

Whole Wheat Bread (3.5 ounces)		Kidney Beans (5/8 cup)
2.5	iron (MG)	1.5
230	potassium (MG)	250
4	niacin (MG)	0.42
7.4	dietary fiber (G)	6
13	protein (G)	8.1
103	calcium (MG)	58

A higher water content, kidney beans is less nutritionally dense than whole wheat bread. Whole wheat bread does contain more iron, thiamin, riboflavin and niacin than kidney beans by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	121
6.4	sugar (G)	0
0.87	saturated fat (G)	0.33
0.1	Vitamin C (MG)	0.2
0.37	Vitamin E (MG)	0.03
0.28	thiamin (MG)	0.06
0.13	riboflavin (MG)	0.02
0.34	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0.11
75	folate (UG)	23

0.972 | 0.972 | 1.69 Complete Comparison:
Kidney Beans vs. Whole Wheat Bread

Walnut

Similarity: > 95%

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

For 100 grams of whole wheat bread and walnut:

Whole Wheat Bread (3.5 ounces)		Walnut (7/8 cup)
2.5	iron (MG)	2.9
230	potassium (MG)	441
4	niacin (MG)	1.1
7.4	dietary fiber (G)	6.7
13	protein (G)	15
103	calcium (MG)	98

However, whole wheat bread does contain more niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	654
6.4	sugar (G)	2.6
0.87	saturated fat (G)	6.1
0.1	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.37	Vitamin E (MG)	0.7
0.28	thiamin (MG)	0.34
0.13	riboflavin (MG)	0.15
0.34	pantothenic acid (MG)	0.57
0.26	Vitamin B6 (MG)	0.54
75	folate (UG)	98

0.97 | 0.97 | 6.28 Complete Comparison:
Walnut vs. Whole Wheat Bread

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as whole wheat bread, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin E, thiamin and riboflavin than whole wheat bread.

For 100 grams of whole wheat bread and granola:

Whole Wheat Bread (3.5 ounces)		Granola (7/8 cup)
2.5	iron (MG)	4
230	potassium (MG)	539
4	niacin (MG)	2.7
7.4	dietary fiber (G)	8.9
13	protein (G)	14
103	calcium (MG)	76

However, whole wheat bread does contain more niacin than granola by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	489
6.4	sugar (G)	20
0.87	saturated fat (G)	4
0	trans fat (G)	0.02
0.1	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.37	Vitamin E (MG)	11
0.28	thiamin (MG)	0.55
0.13	riboflavin (MG)	0.35
0.34	pantothenic acid (MG)	0.75
0.26	Vitamin B6 (MG)	0.37
75	folate (UG)	84

0.97 | 0.97 | 7.62 Complete Comparison:
Granola vs. Whole Wheat Bread

Peanuts

Similarity: > 95%

Peanuts are high in many of the same nutrients as whole wheat bread, including dietary fiber, protein, calcium and potassium. Also, peanuts contains more Vitamin E, pantothenic acid and Vitamin B6 than whole wheat bread.

For 100 grams of whole wheat bread and peanuts:

Whole Wheat Bread (3.5 ounces)		Peanuts (5/8 cup)
2.5	iron (MG)	1.6
230	potassium (MG)	634
4	niacin (MG)	14
7.4	dietary fiber (G)	8.4
13	protein (G)	24
103	calcium (MG)	58

However, whole wheat bread does contain more iron and thiamin than peanuts by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	587
6.4	sugar (G)	4.9
0.87	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.1	Vitamin C (MG)	0
0.37	Vitamin E (MG)	4.9
0.28	thiamin (MG)	0.15
0.13	riboflavin (MG)	0.2
0.34	pantothenic acid (MG)	1
0.26	Vitamin B6 (MG)	0.47
75	folate (UG)	97

0.967 | 0.967 | 7.45 Complete Comparison:
Peanuts vs. Whole Wheat Bread

Sunflower Seeds

Similarity: > 95%

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

For 100 grams of whole wheat bread and sunflower seeds:

Whole Wheat Bread (3.5 ounces)		Sunflower Seeds (3/4 cup)
2.5	iron (MG)	6.8
230	potassium (MG)	491
4	niacin (MG)	4.2
7.4	dietary fiber (G)	12
13	protein (G)	17
103	calcium (MG)	57

However, whole wheat bread does contain more Vitamin E than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	619
6.4	sugar (G)	0
0.87	saturated fat (G)	6
0.1	Vitamin C (MG)	1.4
0.37	Vitamin E (MG)	0
0.28	thiamin (MG)	0.33
0.13	riboflavin (MG)	0.29
0.34	pantothenic acid (MG)	7.1
0.26	Vitamin B6 (MG)	0.81
75	folate (UG)	238

0.965 | 0.965 | 8.9 Complete Comparison:
Sunflower Seeds vs. Whole Wheat Bread

Hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as whole wheat bread, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin E, pantothenic acid and Vitamin B6 than whole wheat bread.

For 100 grams of whole wheat bread and hazelnut:

Whole Wheat Bread (3.5 ounces)		Hazelnut (3.5 ounces)
2.5	iron (MG)	4.4
230	potassium (MG)	755
4	niacin (MG)	2.1
7.4	dietary fiber (G)	9.4
13	protein (G)	15
103	calcium (MG)	123

However, whole wheat bread does contain more niacin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	646
6.4	sugar (G)	4.9
0.87	saturated fat (G)	4.5
0.1	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.37	Vitamin E (MG)	15
0.28	thiamin (MG)	0.34
0.13	riboflavin (MG)	0.12
0.34	pantothenic acid (MG)	0.92
0.26	Vitamin B6 (MG)	0.62
75	folate (UG)	88

0.964 | 0.964 | 7.63 Complete Comparison:
Hazelnut vs. Whole Wheat Bread

Pinto Beans

Similarity: > 95%

Pinto beans are also high in dietary fiber, calcium and potassium. Also, pinto beans contains more Vitamin C than whole wheat bread.

For 100 grams of whole wheat bread and pinto beans:

Whole Wheat Bread (3.5 ounces)		Pinto Beans (3/8 can)
2.5	iron (MG)	1.3
230	potassium (MG)	274
4	niacin (MG)	0.27
7.4	dietary fiber (G)	5.5
13	protein (G)	7
103	calcium (MG)	63

A higher water content, pinto beans is less nutritionally dense than whole wheat bread. Whole wheat bread does contain more protein, Vitamin E, iron and thiamin than pinto beans by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	114
6.4	sugar (G)	0.54
0.87	saturated fat (G)	0.16
0.1	Vitamin C (MG)	0.1
0.37	Vitamin E (MG)	0
0.28	thiamin (MG)	0.05
0.13	riboflavin (MG)	0.02
0.34	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0
75	folate (UG)	24

0.961 | 0.961 | 1.45 Complete Comparison:
Pinto Beans vs. Whole Wheat Bread

White Beans

Similarity: > 95%

White beans are high in many of the same nutrients as whole wheat bread, including dietary fiber, calcium, iron and potassium.

For 100 grams of whole wheat bread and white beans:

Whole Wheat Bread (3.5 ounces)		White Beans (3/8 cup)
2.5	iron (MG)	3
230	potassium (MG)	454
4	niacin (MG)	0.11
7.4	dietary fiber (G)	4.8
13	protein (G)	7.3
103	calcium (MG)	73

A higher water content, white beans is less nutritionally dense than whole wheat bread. Whole wheat bread does contain more protein, thiamin, riboflavin and niacin than white beans by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	114
6.4	sugar (G)	0.29
0.87	saturated fat (G)	0.07
0.1	Vitamin C (MG)	0
0.37	Vitamin E (MG)	0.79
0.28	thiamin (MG)	0.1
0.13	riboflavin (MG)	0.04
0.34	pantothenic acid (MG)	0.19
0.26	Vitamin B6 (MG)	0.08
75	folate (UG)	65

0.96 | 0.96 | 2.14 Complete Comparison:
White Beans vs. Whole Wheat Bread

Almonds

Similarity: > 95%

Almonds are high in many of the same nutrients as whole wheat bread, including dietary fiber, protein, calcium and iron. Also, almonds contains more Vitamin E and riboflavin than whole wheat bread.

For 100 grams of whole wheat bread and almonds:

Whole Wheat Bread (3.5 ounces)		Almonds (3/4 cup)
2.5	iron (MG)	3.7
230	potassium (MG)	733
4	niacin (MG)	3.6
7.4	dietary fiber (G)	13
13	protein (G)	21
103	calcium (MG)	269

However, whole wheat bread does contain more thiamin, Vitamin B6 and folate than almonds by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	579
6.4	sugar (G)	4.4
0.87	saturated fat (G)	3.8
0	trans fat (G)	0.02
0.1	Vitamin C (MG)	0
0.37	Vitamin E (MG)	26
0.28	thiamin (MG)	0.21
0.13	riboflavin (MG)	1.1
0.34	pantothenic acid (MG)	0.47
0.26	Vitamin B6 (MG)	0.14
75	folate (UG)	44

0.959 | 0.959 | 8.65 Complete Comparison:
Almonds vs. Whole Wheat Bread

Black Beans

Similarity: > 95%

Black beans are also high in dietary fiber and potassium. Also, black beans contains more Vitamin C than whole wheat bread.

For 100 grams of whole wheat bread and black beans:

Whole Wheat Bread (3.5 ounces)		Black Beans (about 3/8 cup)
2.5	iron (MG)	1.9
230	potassium (MG)	308
4	niacin (MG)	0.62
7.4	dietary fiber (G)	6.9
13	protein (G)	6
103	calcium (MG)	35

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

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	91
6.4	sugar (G)	0.23
0.87	saturated fat (G)	0.08
0.1	Vitamin C (MG)	2.7
0.37	Vitamin E (MG)	0.62
0.28	thiamin (MG)	0.14
0.13	riboflavin (MG)	0.12
0.34	pantothenic acid (MG)	0.18
0.26	Vitamin B6 (MG)	0.06
75	folate (UG)	61

0.958 | 0.958 | 1.89 Complete Comparison:
Black Beans vs. Whole Wheat Bread

Flour

Similarity: > 95%

Flour is also high in dietary fiber and protein.

For 100 grams of whole wheat bread and flour:

Whole Wheat Bread (3.5 ounces)		Flour (3/4 cup)
2.5	iron (MG)	1.2
230	potassium (MG)	107
4	niacin (MG)	1.3
7.4	dietary fiber (G)	2.7
13	protein (G)	10
103	calcium (MG)	15

However, whole wheat bread does contain more calcium, iron, potassium and thiamin than flour by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	364
6.4	sugar (G)	0.27
0.87	saturated fat (G)	0.16
0.1	Vitamin C (MG)	0
0.37	Vitamin E (MG)	0.06
0.28	thiamin (MG)	0.12
0.13	riboflavin (MG)	0.04
0.34	pantothenic acid (MG)	0.44
0.26	Vitamin B6 (MG)	0.04
75	folate (UG)	26

0.957 | 0.957 | 2.68 Complete Comparison:
Flour vs. Whole Wheat Bread

plants and vegetables

Lima Beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Also, lima beans contains more Vitamin C and Vitamin A than whole wheat bread.

For 100 grams of whole wheat bread and lima beans:

Whole Wheat Bread (3.5 ounces)		Lima Beans (5/8 cup)
2.5	iron (MG)	3.1
230	potassium (MG)	467
4	niacin (MG)	1.5
7.4	dietary fiber (G)	4.9
13	protein (G)	6.8
103	calcium (MG)	34

However, whole wheat bread does contain more protein, calcium, niacin and folate than lima beans by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	113
6.4	sugar (G)	1.5
0.87	saturated fat (G)	0.2
0.1	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.37	Vitamin E (MG)	0.32
0.28	thiamin (MG)	0.22
0.13	riboflavin (MG)	0.1
0.34	pantothenic acid (MG)	0.25
0.26	Vitamin B6 (MG)	0.2
75	folate (UG)	34

0.972 | 0.972 | 3.18 Complete Comparison:
Lima Beans vs. Whole Wheat Bread

Yellow Corn

Similarity: > 95%

Yellow corn is also high in dietary fiber and potassium. Also, yellow corn contains more Vitamin C, Vitamin A and pantothenic acid than whole wheat bread.

For 100 grams of whole wheat bread and yellow corn:

Whole Wheat Bread (3.5 ounces)		Yellow Corn (about 1 ear)
2.5	iron (MG)	0.45
230	potassium (MG)	218
4	niacin (MG)	1.7
7.4	dietary fiber (G)	2.4
13	protein (G)	3.4
103	calcium (MG)	3

A higher water content, yellow corn is less nutritionally dense than whole wheat bread. Whole wheat bread does contain more protein, calcium, iron and thiamin than yellow corn by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	96
6.4	sugar (G)	4.5
0.87	saturated fat (G)	0.2
0.1	Vitamin C (MG)	5.5
0	Vitamin A (UG)	13
0.37	Vitamin E (MG)	0.09
0.28	thiamin (MG)	0.09
0.13	riboflavin (MG)	0.06
0.34	pantothenic acid (MG)	0.79
0.26	Vitamin B6 (MG)	0.14
75	folate (UG)	23

0.967 | 0.967 | 1.49 Complete Comparison:
Yellow Corn vs. Whole Wheat Bread

Dijon Mustard

Similarity: > 95%

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

For 100 grams of whole wheat bread and dijon mustard:

Whole Wheat Bread (3.5 ounces)		Dijon Mustard (50 tsps)
2.5	iron (MG)	9.2
230	potassium (MG)	738
4	niacin (MG)	4.7
7.4	dietary fiber (G)	12
13	protein (G)	26
103	calcium (MG)	266

However, whole wheat bread

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	508
6.4	sugar (G)	6.8
0.87	saturated fat (G)	2
0.1	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.37	Vitamin E (MG)	5.1
0.28	thiamin (MG)	0.81
0.13	riboflavin (MG)	0.26
0.34	pantothenic acid (MG)	0.81
0.26	Vitamin B6 (MG)	0.4
75	folate (UG)	162

0.964 | 0.964 | 10.48 Complete Comparison:
Dijon Mustard vs. Whole Wheat Bread

baked goods

English Muffin

Similarity: > 95%

English muffin is high in many of the same nutrients as whole wheat bread, including dietary fiber, protein, calcium and iron. Also, english muffin contains more thiamin and riboflavin than whole wheat bread.

For 100 grams of whole wheat bread and english muffin:

Whole Wheat Bread (3.5 ounces)		English Muffin (3.5 ounces)
2.5	iron (MG)	2.9
230	potassium (MG)	186
4	niacin (MG)	3.4
7.4	dietary fiber (G)	4.6
13	protein (G)	8.7
103	calcium (MG)	178

However, whole wheat bread does contain more potassium and Vitamin B6 than english muffin by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	223
6.4	sugar (G)	1.6
0.87	saturated fat (G)	0.29
0.1	Vitamin C (MG)	0
0.37	Vitamin E (MG)	0.45
0.28	thiamin (MG)	0.43
0.13	riboflavin (MG)	0.29
0.34	pantothenic acid (MG)	0.44
0.26	Vitamin B6 (MG)	0.09
75	folate (UG)	64

0.965 | 0.965 | 3.84 Complete Comparison:
English Muffin vs. Whole Wheat Bread

other

Big Mac

Similarity: > 95%

Big mac is also high in protein and calcium. Also, big mac contains more riboflavin and Vitamin B12 than whole wheat bread.

For 100 grams of whole wheat bread and big mac:

Whole Wheat Bread (3.5 ounces)		Big Mac (1/2 burger)
2.5	iron (MG)	2
230	potassium (MG)	181
4	niacin (MG)	3.4
7.4	dietary fiber (G)	1.6
13	protein (G)	12
103	calcium (MG)	116

However, whole wheat bread does contain more dietary fiber, Vitamin E, iron, potassium and thiamin than big mac by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	257
6.4	sugar (G)	4
0.87	saturated fat (G)	3.8
0.1	Vitamin C (MG)	0.4
0.37	Vitamin E (MG)	0
0.28	thiamin (MG)	0.18
0.13	riboflavin (MG)	0.21
0.34	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0
75	folate (UG)	46
0	Vitamin B12 (UG)	0.88

0.968 | 0.968 | 2.72 Complete Comparison:
Big Mac vs. Whole Wheat Bread

Filet O Fish

Similarity: > 95%

Filet o fish is also high in protein, calcium and potassium. Also, filet o fish contains more trans fat and Vitamin B12 than whole wheat bread.

For 100 grams of whole wheat bread and filet o fish:

Whole Wheat Bread (3.5 ounces)		Filet O Fish (3/4 sandwich)
2.5	iron (MG)	1.6
230	potassium (MG)	220
4	niacin (MG)	2.2
7.4	dietary fiber (G)	1.4
13	protein (G)	11
103	calcium (MG)	120

However, whole wheat bread does contain more dietary fiber, iron, niacin, pantothenic acid and Vitamin B6 than filet o fish by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	282
6.4	sugar (G)	3.7
0.87	saturated fat (G)	2.8
0	trans fat (G)	0.13
0.1	Vitamin C (MG)	0.3
0.37	Vitamin E (MG)	1.2
0.28	thiamin (MG)	0.21
0.13	riboflavin (MG)	0.13
0.34	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0
75	folate (UG)	21
0	Vitamin B12 (UG)	1.1

0.967 | 0.967 | 3.13 Complete Comparison:
Filet O Fish vs. Whole Wheat Bread

Quarter Pounder

Similarity: > 95%

Quarter pounder is high in many of the same nutrients as whole wheat bread, including protein, calcium, iron and potassium. Also, quarter pounder contains more riboflavin and Vitamin B12 than whole wheat bread.

For 100 grams of whole wheat bread and quarter pounder:

Whole Wheat Bread (3.5 ounces)		Quarter Pounder (5/8 burger)
2.5	iron (MG)	2.4
230	potassium (MG)	227
4	niacin (MG)	4.5
7.4	dietary fiber (G)	1.6
13	protein (G)	14
103	calcium (MG)	84

However, whole wheat bread does contain more dietary fiber, Vitamin E, thiamin, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

265	calories (KCAL)	244
6.4	sugar (G)	5.1
0.87	saturated fat (G)	4
0.1	Vitamin C (MG)	0.9
0.37	Vitamin E (MG)	0
0.28	thiamin (MG)	0.18
0.13	riboflavin (MG)	0.34
0.34	pantothenic acid (MG)	0
0.26	Vitamin B6 (MG)	0
75	folate (UG)	56
0	Vitamin B12 (UG)	1.3

0.966 | 0.966 | 3.23 Complete Comparison:
Quarter Pounder vs. Whole Wheat Bread

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