Whole Wheat Bread vs. Carrots
Nutrition comparison of Whole Wheat Bread and Carrots
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
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and carrots:
- Both whole wheat bread and carrots are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Whole wheat bread has more thiamin, riboflavin, niacin and folate.
- 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and carrot has 85% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to carrots per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Carrots | |
|---|---|---|
| Protein | 20% | 9% |
| Carbohydrates | 65% | 87% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and carrot has 78% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both whole wheat bread and carrots are high in dietary fiber. Whole wheat bread has 164% more dietary fiber than carrot - whole wheat bread has 7.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Whole wheat bread and carrots contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 13 times more protein than carrot - whole wheat bread has 13.4g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both whole wheat bread and carrots are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 58 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - carrot has 835ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and carrots contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Whole wheat bread and carrots contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin and folate. Both whole wheat bread and carrots contain significant amounts of pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Carrots | |
|---|---|---|
| Thiamin | 0.279 MG | 0.066 MG |
| Riboflavin | 0.131 MG | 0.058 MG |
| Niacin | 4.042 MG | 0.983 MG |
| Pantothenic acid | 0.336 MG | 0.273 MG |
| Vitamin B6 | 0.263 MG | 0.138 MG |
| Folate | 75 UG | 19 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 212% more calcium than carrot - whole wheat bread has 103mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 733% more iron than carrot - whole wheat bread has 2.5mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both whole wheat bread and carrots are high in potassium. Carrot has 39% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and carrot has 320mg 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 | Carrots | |
|---|---|---|
| beta-carotene | 1 UG | 8285 UG |
| lutein + zeaxanthin | 94 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Whole Wheat Bread | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.002 G |
| Total | 0.205 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than carrot per 100 grams.
| Whole Wheat Bread | Carrots | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.1 G |
| Total | 1.669 G | 0.1 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Carrots (Carrots, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Carrots 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 carrots contain more calories in 100 grams?Whole wheat bread is high in calories and carrot has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and carrot has 41 calories.
Does whole wheat bread or carrots have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and carrot has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does whole wheat bread or carrots contain more calcium?
Whole wheat bread is a rich source of calcium and it has 210% more calcium than carrot - whole wheat bread has 103mg of calcium in 100 grams and carrot has 33mg of calcium.
Does whole wheat bread or carrots contain more potassium?
Both whole wheat bread and carrots are high in potassium. Carrot has 40% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and carrot has 320mg of potassium.