White Bread vs. Apple
Nutrition comparison of White Bread and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and apple:
- Both white bread and apple are high in dietary fiber.
- White bread has 52% less sugar than apple.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and apple has 78% less calories than white bread - white bread has 238 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, white bread is heavier in protein, much lighter in carbs and heavier in fat compared to apple per calorie. White bread has a macronutrient ratio of 18:74:8 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Apple | |
|---|---|---|
| Protein | 18% | 2% |
| Carbohydrates | 74% | 96% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and apple has 69% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both white bread and apple are high in dietary fiber. White bread has 283% more dietary fiber than apple - white bread has 9.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
White bread has 52% less sugar than apple - white bread has 5g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
White bread is a great source of protein and it has 40 times more protein than apple - white bread has 10.7g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both white bread and apple are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
trans fat
Both white bread and apple are low in trans fat - white bread has 0.03g of trans fat per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than white bread - apple has 4.6mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Apple and white bread contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and apple contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
White bread and apple contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and apple contain significant amounts of Vitamin B6.
| White Bread | Apple | |
|---|---|---|
| Thiamin | 0.51 MG | 0.017 MG |
| Riboflavin | 0.255 MG | 0.026 MG |
| Niacin | 4.455 MG | 0.091 MG |
| Pantothenic acid | 0.455 MG | 0.061 MG |
| Vitamin B6 | 0.08 MG | 0.041 MG |
| Folate | 127 UG | 3 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 113 times more calcium than apple - white bread has 684mg of calcium per 100 grams and apple has 6mg of calcium.
iron
White bread is an excellent source of iron and it has 39 times more iron than apple - white bread has 4.9mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
White bread and apple contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and apple has 107mg 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 white bread and apple contain significant amounts of lutein + zeaxanthin.
| White Bread | Apple | |
|---|---|---|
| beta-carotene | 2 UG | 27 UG |
| lutein + zeaxanthin | 25 UG | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than apple per 100 grams.
| White Bread | Apple | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.009 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than apple per 100 grams.
| White Bread | Apple | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.043 G |
| Total | 0.881 G | 0.043 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: White Bread (Bread, white wheat) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
White Bread g
()
|
Daily Values (%) |
Apple 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 white bread or apple contain more calories in 100 grams?White bread is high in calories and apple has 80% less calories than white bread - white bread has 238 calories in 100g and apple has 52 calories.
Does white bread or apple have more carbohydrates?
By weight, white bread is high in carbohydrates and apple has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and apple has 13.8g of carbohydrates.
Does white bread or apple contain more calcium?
White bread is a rich source of calcium and it has 113 times more calcium than apple - white bread has 684mg of calcium in 100 grams and apple has 6mg of calcium.
Does white bread or apple contain more iron?
White bread is an abundant source of iron and it has 39 times more iron than apple - white bread has 4.9mg of iron in 100 grams and apple has 0.12mg of iron.