Whole Wheat Bread vs. Big Mac
Nutrition comparison of Whole Wheat Bread and Big Mac
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
big mac
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and big mac:
- Both whole wheat bread and big mac are high in calcium, calories and protein.
- Whole wheat bread has 3.3 times less saturated fat than big mac.
- Whole wheat bread has more pantothenic acid and Vitamin B6, however, big mac contains more Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Big Mac (McDONALD'S, BIG MAC) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and big mac are high in calories. Whole wheat bread is very similar to big mac for calories - whole wheat bread has 265 calories per 100 grams and big mac has 257 calories.
For macronutrient ratios, whole wheat bread is much heavier in carbs, much lighter in fat and similar to big mac for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for big mac, 18:31:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Big Mac | |
|---|---|---|
| Protein | 20% | 18% |
| Carbohydrates | 66% | 31% |
| Fat | 14% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and big mac has 54% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 363% more dietary fiber than big mac - whole wheat bread has 7.4g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.
sugar
Whole wheat bread and big mac contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and big mac has 4g of sugar.
Protein
protein
Both whole wheat bread and big mac are high in protein. Whole wheat bread has 13% more protein than big mac - whole wheat bread has 13.4g of protein per 100 grams and big mac has 11.8g of protein.
Fat
saturated fat
Whole wheat bread has 3.3 times less saturated fat than big mac - whole wheat bread has 0.87g of saturated fat per 100 grams and big mac has 3.8g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and big mac contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and big mac has 0.4mg of Vitamin C.
Vitamin A
Big mac has more Vitamin A than whole wheat bread - big mac has 56.5ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than big mac - whole wheat bread has 0.37mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Vitamin K
Whole wheat bread and big mac contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Whole wheat bread has more pantothenic acid and Vitamin B6, however, big mac contains more Vitamin B12. Both whole wheat bread and big mac contain significant amounts of thiamin, riboflavin, niacin and folate.
| Whole Wheat Bread | Big Mac | |
|---|---|---|
| Thiamin | 0.279 MG | 0.176 MG |
| Riboflavin | 0.131 MG | 0.209 MG |
| Niacin | 4.042 MG | 3.384 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | ~ |
| Folate | 75 UG | 46 UG |
| Vitamin B12 | ~ | 0.88 UG |
Minerals
calcium
Both whole wheat bread and big mac are high in calcium. Big mac has 13% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and big mac has 116mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 25% more iron than big mac - whole wheat bread has 2.5mg of iron per 100 grams and big mac has 2mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 27% more potassium than big mac - whole wheat bread has 230mg of potassium per 100 grams and big mac has 181mg of potassium.
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 Big Mac .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Big Mac (McDONALD'S, BIG MAC) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Big Mac 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 big mac contain more calories in 100 grams?Both whole wheat bread and big mac are high in calories. Whole wheat bread is quite similar to big mac for calories - whole wheat bread has 265 calories in 100g and big mac has 257 calories.
Does whole wheat bread or big mac have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and big mac has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and big mac has 20.1g of carbohydrates.
Does whole wheat bread or big mac contain more calcium?
Both whole wheat bread and big mac are high in calcium. Big mac has 10% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and big mac has 116mg of calcium.