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
butter, unsalted
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and butter, unsalted:
Both whole wheat bread and butter, unsalted are high in calories. Butter, unsalted has 171% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and butter, unsalted has 717 calories.
Whole Wheat Bread | Butter, Unsalted | |
---|---|---|
Protein | 20% | ~ |
Carbohydrates | 65% | ~ |
Fat | 14% | 100% |
Alcohol | ~ | ~ |
Whole wheat bread is high in carbohydrates and butter, unsalted has 100% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - whole wheat bread has 7.4g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
Butter, unsalted has 105.5 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Whole wheat bread is an excellent source of protein and it has 14 times more protein than butter, unsalted - whole wheat bread has 13.4g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Butter, unsalted is high in saturated fat and whole wheat bread has 98% less saturated fat than butter, unsalted - whole wheat bread has 0.87g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
Butter, unsalted is high in cholesterol and whole wheat bread has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Whole wheat bread and butter, unsalted contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.
Butter, unsalted is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - butter, unsalted has 684ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Butter, unsalted has 527% more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Whole wheat bread and butter, unsalted contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
Whole Wheat Bread | Butter, Unsalted | |
---|---|---|
Thiamin | 0.279 MG | 0.005 MG |
Riboflavin | 0.131 MG | 0.034 MG |
Niacin | 4.042 MG | 0.042 MG |
Pantothenic acid | 0.336 MG | 0.11 MG |
Vitamin B6 | 0.263 MG | 0.003 MG |
Folate | 75 UG | 3 UG |
Vitamin B12 | ~ | 0.17 UG |
Whole wheat bread is an excellent source of calcium and it has 329% more calcium than butter, unsalted - whole wheat bread has 103mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
Whole wheat bread is a great source of iron and it has 124 times more iron than butter, unsalted - whole wheat bread has 2.5mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
Whole wheat bread is a great source of potassium and it has 858% more potassium than butter, unsalted - whole wheat bread has 230mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.
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, butter, unsalted has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than butter, unsalted per 100 grams.
Whole Wheat Bread | Butter, Unsalted | |
---|---|---|
beta-carotene | 1 UG | 158 UG |
lutein + zeaxanthin | 94 UG | ~ |
For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
Whole Wheat Bread | Butter, Unsalted | |
---|---|---|
alpha linoleic acid | 0.205 G | 1.18 G |
Total | 0.205 G | 1.18 G |
Comparing omega-6 fatty acids, both whole wheat bread and butter, unsalted contain significant amounts of linoleic acid.
Whole Wheat Bread | Butter, Unsalted | |
---|---|---|
other omega 6 | 0.002 G | 0.138 G |
linoleic acid | 1.667 G | 1.83 G |
Total | 1.669 G | 1.968 G |
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 Butter, Unsalted (Butter, without salt) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Butter, Unsalted 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 | |||