Whole Wheat Bread vs. Almonds
Nutrition comparison of Whole Wheat Bread and Almonds
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
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and almonds:
- Both whole wheat bread and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin.
- Almond is an excellent source of Vitamin E.
- Whole wheat bread has 3.3 times less saturated fat than almond.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and almonds are high in calories. Almond has 118% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Almonds | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 65% | 14% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and almond has 50% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both whole wheat bread and almonds are high in dietary fiber. Almond has 69% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Whole wheat bread and almonds contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both whole wheat bread and almonds are high in protein. Almond has 58% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Whole wheat bread has 3.3 times less saturated fat than almond - whole wheat bread has 0.87g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and whole wheat bread are low in trans fat - almond has 0.02g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and almonds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and whole wheat bread contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 68 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Whole wheat bread and almonds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin. Both whole wheat bread and almonds contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Almonds | |
|---|---|---|
| Thiamin | 0.279 MG | 0.205 MG |
| Riboflavin | 0.131 MG | 1.138 MG |
| Niacin | 4.042 MG | 3.618 MG |
| Pantothenic acid | 0.336 MG | 0.471 MG |
| Vitamin B6 | 0.263 MG | 0.137 MG |
| Folate | 75 UG | 44 UG |
Minerals
calcium
Both whole wheat bread and almonds are high in calcium. Almond has 161% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both whole wheat bread and almonds are high in iron. Almond has 48% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both whole wheat bread and almonds are high in potassium. Almond has 219% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and almond has 733mg 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 almonds contain small amounts of beta-carotene.
| Whole Wheat Bread | Almonds | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 94 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than almond per 100 grams.
| Whole Wheat Bread | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.003 G |
| Total | 0.205 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 1.667 G | 12.324 G |
| Total | 1.667 G | 12.326 G |
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 Almonds (Nuts, almonds) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Almonds 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 almonds contain more calories in 100 grams?Both whole wheat bread and almonds are high in calories. Almond has 120% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and almond has 579 calories.
Does whole wheat bread or almonds have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and almond has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does whole wheat bread or almonds contain more calcium?
Both whole wheat bread and almonds are high in calcium. Almond has 160% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and almond has 269mg of calcium.
Does whole wheat bread or almonds contain more iron?
Both whole wheat bread and almonds are high in iron. Almond has 50% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does whole wheat bread or almonds contain more potassium?
Both whole wheat bread and almonds are high in potassium. Almond has 220% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and almond has 733mg of potassium.