Vegan Food with Nutrition Similar to Whole Wheat Bread


image of whole wheat bread

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.

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

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, Granola, Walnut, Peanuts, Hazelnut, Pinto Beans, White Beans, Almonds, Black Beans, Flour, Quinoa, Oats, Soy Sauce
plants and vegetables: Lima Beans, Yellow Corn, Dijon Mustard, Peas, Spirulina
The details of the top vegan 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, granola and walnut are all high in iron, potassium, niacin, dietary fiber, protein and or calcium.

Peanut Flour

image of 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
View More
0.976 | 0.976 | 10.16 Complete Comparison:
Peanut Flour vs. Whole Wheat Bread


Soy Flour

image of 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
View More
0.975 | 0.975 | 11.51 Complete Comparison:
Soy Flour vs. Whole Wheat Bread


Kidney Beans

image of 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
View More
0.972 | 0.972 | 1.69 Complete Comparison:
Kidney Beans vs. Whole Wheat Bread


Granola

image of 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
View More
0.97 | 0.97 | 7.62 Complete Comparison:
Granola vs. Whole Wheat Bread


Walnut

image of 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
View More
0.97 | 0.97 | 6.28 Complete Comparison:
Walnut vs. Whole Wheat Bread


Peanuts

image of 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
View More
0.967 | 0.967 | 7.45 Complete Comparison:
Peanuts vs. Whole Wheat Bread


Hazelnut

image of 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
View More
0.964 | 0.964 | 7.63 Complete Comparison:
Hazelnut vs. Whole Wheat Bread


Pinto Beans

image of 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
View More
0.961 | 0.961 | 1.45 Complete Comparison:
Pinto Beans vs. Whole Wheat Bread


White Beans

image of 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
View More
0.96 | 0.96 | 2.14 Complete Comparison:
White Beans vs. Whole Wheat Bread


Almonds

image of 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
View More
0.959 | 0.959 | 8.65 Complete Comparison:
Almonds vs. Whole Wheat Bread


Black Beans

image of 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
View More
0.958 | 0.958 | 1.89 Complete Comparison:
Black Beans vs. Whole Wheat Bread


Flour

image of 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
View More
0.957 | 0.957 | 2.68 Complete Comparison:
Flour vs. Whole Wheat Bread


Quinoa

image of quinoa

Similarity: > 95%

Quinoa is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of whole wheat bread and quinoa:


Whole Wheat Bread
(3.5 ounces)
Quinoa
(1/2 cup)
2.5
iron (MG)
1.5
230
potassium (MG)
172
4
niacin (MG)
0.41
7.4
dietary fiber (G)
2.8
13
protein (G)
4.4
103
calcium (MG)
17
View More
0.957 | 0.957 | 1.98 Complete Comparison:
Quinoa vs. Whole Wheat Bread


Oats

image of oats

Similarity: > 95%

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

For 100 grams of whole wheat bread and oats:


Whole Wheat Bread
(3.5 ounces)
Oats
(5/8 cup)
2.5
iron (MG)
4.7
230
potassium (MG)
429
4
niacin (MG)
0.96
7.4
dietary fiber (G)
11
13
protein (G)
17
103
calcium (MG)
54
View More
0.956 | 0.956 | 6.04 Complete Comparison:
Oats vs. Whole Wheat Bread


Soy Sauce

image of soy sauce

Similarity: > 95%

Soy sauce is also high in protein and potassium.

For 100 grams of whole wheat bread and soy sauce:


Whole Wheat Bread
(3.5 ounces)
Soy Sauce
(6 tbsps)
2.5
iron (MG)
1.5
230
potassium (MG)
435
4
niacin (MG)
2.2
7.4
dietary fiber (G)
0.8
13
protein (G)
8.1
103
calcium (MG)
33
View More
0.953 | 0.953 | 2.26 Complete Comparison:
Soy Sauce vs. Whole Wheat Bread


plants and vegetables

Several plants and vegetables offer similar nutrients to whole wheat bread including lima beans, yellow corn, dijon mustard, peas and spirulina.

Lima Beans

image of 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
View More
0.972 | 0.972 | 3.18 Complete Comparison:
Lima Beans vs. Whole Wheat Bread


Yellow Corn

image of 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
View More
0.967 | 0.967 | 1.49 Complete Comparison:
Yellow Corn vs. Whole Wheat Bread


Dijon Mustard

image of 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
View More
0.964 | 0.964 | 10.48 Complete Comparison:
Dijon Mustard vs. Whole Wheat Bread


Peas

image of peas

Similarity: > 95%

Peas are also high in dietary fiber and potassium. Also, peas contains more Vitamin C and Vitamin A than whole wheat bread.

For 100 grams of whole wheat bread and peas:


Whole Wheat Bread
(3.5 ounces)
Peas
(3/4 cup)
2.5
iron (MG)
1.5
230
potassium (MG)
244
4
niacin (MG)
2.1
7.4
dietary fiber (G)
5.7
13
protein (G)
5.4
103
calcium (MG)
25
View More
0.957 | 0.957 | 3.03 Complete Comparison:
Peas vs. Whole Wheat Bread


Spirulina

image of spirulina

Similarity: > 95%

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

For 100 grams of whole wheat bread and spirulina:


Whole Wheat Bread
(3.5 ounces)
Spirulina
(14 tbsps)
2.5
iron (MG)
29
230
potassium (MG)
1363
4
niacin (MG)
13
7.4
dietary fiber (G)
3.6
13
protein (G)
57
103
calcium (MG)
120
View More
0.951 | 0.951 | 10.32 Complete Comparison:
Spirulina vs. Whole Wheat Bread



Other Nutritional Substitutes