White Bread vs. Egg

Nutrition comparison of White Bread and Egg

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white bread versus egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white bread and egg:

  • Both white bread and egg are high in calcium, calories and protein.
  • Egg has 12.5 times less sugar than white bread.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • For omega-3 fatty acids, egg has more dha than white bread.
  • White bread has 3.9 times less saturated fat than egg.
  • White bread has more thiamin, niacin and folate, however, egg contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • White bread is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of white bread and egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Bread (Bread, white wheat) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.

Image of White Bread src
Image of Egg src

Calories and Carbs

calories

Both white bread and egg are high in calories. White bread has 66% more calories than egg - white bread has 238 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. White bread has a macronutrient ratio of 18:74:8 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Egg
Protein 18% 36%
Carbohydrates 74% 2%
Fat 8% 62%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and egg has 98% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

dietary fiber

White bread is an excellent source of dietary fiber and it has more dietary fiber than egg - white bread has 9.2g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg has 12.5 times less sugar than white bread - white bread has 5g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Both white bread and egg are high in protein. Egg has 18% more protein than white bread - white bread has 10.7g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

White bread has 3.9 times less saturated fat than egg - white bread has 0.63g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both white bread and egg are low in trans fat - white bread has 0.03g of trans fat per 100 grams and egg has 0.04g of trans fat.

cholesterol

Egg is high in cholesterol and white bread has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and white bread does not contain significant amounts.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than white bread - egg has 160ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than white bread - egg has 82iu of Vitamin D per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and egg contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

White bread and egg contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

White bread has more thiamin, niacin and folate, however, egg contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both white bread and egg contain significant amounts of riboflavin.

White Bread Egg
Thiamin 0.51 MG 0.04 MG
Riboflavin 0.255 MG 0.457 MG
Niacin 4.455 MG 0.075 MG
Pantothenic acid 0.455 MG 1.533 MG
Vitamin B6 0.08 MG 0.17 MG
Folate 127 UG 47 UG
Vitamin B12 ~ 0.89 UG

Minerals

calcium

Both white bread and egg are high in calcium. White bread has 11 times more calcium than egg - white bread has 684mg of calcium per 100 grams and egg has 56mg of calcium.

iron

White bread is an excellent source of iron and it has 179% more iron than egg - white bread has 4.9mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

White bread and egg contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and egg has 138mg 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,

White Bread Egg
beta-carotene 2 UG ~
lutein + zeaxanthin 25 UG 503 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than white bread per 100 grams. Both white bread and egg contain significant amounts of alpha linoleic acid (ALA).

White Bread Egg
alpha linoleic acid 0.083 G 0.048 G
EPA 0.003 G ~
DHA ~ 0.058 G
DPA ~ 0.007 G
Total 0.086 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, both white bread and egg contain significant amounts of linoleic acid.

White Bread Egg
other omega 6 ~ 0.022 G
linoleic acid 0.879 G 1.555 G
Total 0.879 G 1.577 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 White Bread or Egg .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Egg (Egg, whole, raw, fresh) .

White Bread 100g

( 100 g )
Daily Values (%)

Egg 100g

( 100 g )
238KCAL 12%
66% calories
143KCAL 7%
44G 18%
>999% carbohydrates
0.72G 0.3%
9.2G 37%
>999% dietary fiber
5G >999% sugar 0.37G
2.2G 3%
total fat 332%
9.5G 15%
0.63G 4%
saturated fat 392%
3.1G 17%
0.39G monounsaturated fat 849% 3.7G
0.97G polyunsaturated fat 96% 1.9G
0.03G trans fat 33% 0.04G
cholesterol >999% 372MG
478MG 32%
237% sodium
142MG 10%
Vitamins and Minerals
Vitamin A >999%
160UG 23%
Vitamin D >999%
82IU 16%
684MG 68%
>999% calcium
56MG 6%
4.9MG 27%
172% iron
1.8MG 10%
26MG 8%
117% magnesium
12MG 4%
127MG 6%
potassium 9%
138MG 6%
0.51MG 46%
>999% thiamin (Vit B1)
0.04MG 4%
0.26MG 23%
riboflavin (Vit B2) 77%
0.46MG 42%
4.5MG 32%
>999% niacin (Vit B3)
0.08MG 1%
0.08MG 6%
Vitamin B6 112%
0.17MG 13%
0.46MG 9%
pantothenic acid (Vit B5) 226%
1.5MG 31%
127UG 32%
170% folate (Vit B9)
47UG 12%
Vitamin B12 >999%
0.89UG 37%
0.38MG 3%
Vitamin E 189%
1.1MG 7%
7.7UG 9%
>999% Vitamin K
0.3UG 0.3%
11G 21%
protein 18%
13G 25%
8.1MG 2%
choline >999%
294MG 69%
0.15MG 12%
114% copper
0.07MG 6%
fluoride >999%
0.63MG 35%
>999% manganese
0.03MG 2%
103MG 15%
phosphorus 92%
198MG 28%
16UG 29%
selenium 94%
31UG 56%
0.95MG 12%
zinc 37%
1.3MG 16%
40G Water 90% 76G
27G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7).

FAQ

Does white bread or egg contain more calories in 100 grams?
Both white bread and egg are high in calories. White bread has 70% more calories than egg - white bread has 238 calories in 100g and egg has 143 calories.

Is white bread or egg better for protein?
Both white bread and egg are high in protein. Egg has 20% more protein than white bread - white bread has 10.7g of protein per 100 grams and egg has 12.6g of protein.

Does white bread or egg have more carbohydrates?
By weight, white bread is high in carbohydrates and egg has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and egg has 0.72g of carbohydrates.

Does white bread or egg contain more calcium?
Both white bread and egg are high in calcium. White bread has 11 times more calcium than egg - white bread has 684mg of calcium in 100 grams and egg has 56mg of calcium.

Does white bread or egg contain more iron?
White bread is an abundant source of iron and it has 180% more iron than egg - white bread has 4.9mg of iron in 100 grams and egg has 1.8mg of iron.