Whole Wheat Bread vs. Avocado
Nutrition comparison of Whole Wheat Bread and Avocado
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
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and avocado:
- Both whole wheat bread and avocado are high in calories, dietary fiber and potassium.
- Avocado has 20.3 times less sugar than whole wheat bread.
- Avocado has signficantly more Vitamin C than whole wheat bread.
- Whole wheat bread has 59% less saturated fat than avocado.
- Whole wheat bread has more thiamin and niacin, however, avocado contains more pantothenic acid.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and avocado are high in calories. Whole wheat bread has 59% more calories than avocado - whole wheat bread has 265 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Avocado | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 66% | 19% |
| Fat | 14% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and avocado has 80% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both whole wheat bread and avocado are high in dietary fiber. Whole wheat bread has a little more dietary fiber (9%) than avocado by weight - whole wheat bread has 7.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 20.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 582% more protein than avocado - whole wheat bread has 13.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Whole wheat bread has 59% less saturated fat than avocado - whole wheat bread has 0.87g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than whole wheat bread - avocado has 7ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Avocado has 432% more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Whole wheat bread and avocado contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and niacin, however, avocado contains more pantothenic acid. Both whole wheat bread and avocado contain significant amounts of riboflavin, Vitamin B6 and folate.
| Whole Wheat Bread | Avocado | |
|---|---|---|
| Thiamin | 0.279 MG | 0.075 MG |
| Riboflavin | 0.131 MG | 0.143 MG |
| Niacin | 4.042 MG | 1.912 MG |
| Pantothenic acid | 0.336 MG | 1.463 MG |
| Vitamin B6 | 0.263 MG | 0.287 MG |
| Folate | 75 UG | 89 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 692% more calcium than avocado - whole wheat bread has 103mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 310% more iron than avocado - whole wheat bread has 2.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both whole wheat bread and avocado are high in potassium. Avocado has 120% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and avocado has 507mg 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,
| Whole Wheat Bread | Avocado | |
|---|---|---|
| beta-carotene | 1 UG | 63 UG |
| lutein + zeaxanthin | 94 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and avocado contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.125 G |
| Total | 0.205 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and avocado contain significant amounts of linoleic acid.
| Whole Wheat Bread | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 1.667 G | 1.674 G |
| Total | 1.667 G | 1.689 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Avocado .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Avocado (Avocados, raw, California) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Avocado 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 avocado contain more calories in 100 grams?Both whole wheat bread and avocado are high in calories. Whole wheat bread has 60% more calories than avocado - whole wheat bread has 265 calories in 100g and avocado has 167 calories.
Does whole wheat bread or avocado have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and avocado has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does whole wheat bread or avocado contain more calcium?
Whole wheat bread is a rich source of calcium and it has 690% more calcium than avocado - whole wheat bread has 103mg of calcium in 100 grams and avocado has 13mg of calcium.
Does whole wheat bread or avocado contain more potassium?
Both whole wheat bread and avocado are high in potassium. Avocado has 120% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and avocado has 507mg of potassium.