Whole Wheat Bread vs. Beets
Nutrition comparison of Whole Wheat Bread and Beets
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
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and beets:
- Both whole wheat bread and beets are high in dietary fiber and potassium.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- 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 Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and beet has 84% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to beets per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Beets | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 66% | 82% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and beet has 78% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both whole wheat bread and beets are high in dietary fiber. Whole wheat bread has 164% more dietary fiber than beet - whole wheat bread has 7.4g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Whole wheat bread and beets contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 730% more protein than beet - whole wheat bread has 13.4g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both whole wheat bread and beets are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Beet has 48 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Beets and whole wheat bread contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and beets contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Whole wheat bread and beets contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat bread and beets contain significant amounts of folate.
| Whole Wheat Bread | Beets | |
|---|---|---|
| Thiamin | 0.279 MG | 0.031 MG |
| Riboflavin | 0.131 MG | 0.04 MG |
| Niacin | 4.042 MG | 0.334 MG |
| Pantothenic acid | 0.336 MG | 0.155 MG |
| Vitamin B6 | 0.263 MG | 0.067 MG |
| Folate | 75 UG | 109 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 544% more calcium than beet - whole wheat bread has 103mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 213% more iron than beet - whole wheat bread has 2.5mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both whole wheat bread and beets are high in potassium. Beet has 41% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and beet has 325mg 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 beets contain small amounts of beta-carotene.
| Whole Wheat Bread | Beets | |
|---|---|---|
| beta-carotene | 1 UG | 20 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than beet per 100 grams.
| Whole Wheat Bread | Beets | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.005 G |
| Total | 0.205 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than beet per 100 grams.
| Whole Wheat Bread | Beets | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.055 G |
| Total | 1.669 G | 0.055 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 Beets .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Beets (Beets, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?Whole wheat bread is high in calories and beet has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and beet has 43 calories.
Does whole wheat bread or beets have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and beet has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and beet has 9.6g of carbohydrates.
Does whole wheat bread or beets contain more calcium?
Whole wheat bread is a rich source of calcium and it has 540% more calcium than beet - whole wheat bread has 103mg of calcium in 100 grams and beet has 16mg of calcium.
Does whole wheat bread or beets contain more potassium?
Both whole wheat bread and beets are high in potassium. Beet has 40% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and beet has 325mg of potassium.