Whole Wheat Bread vs. Egg
Nutrition comparison of Whole Wheat Bread and Egg
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
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and egg:
- Both whole wheat bread and egg are high in calcium, calories and protein.
- Egg has 16.2 times less sugar than whole wheat bread.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Whole wheat bread has 72% less saturated fat than egg.
- Whole wheat bread has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and 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 Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and egg are high in calories. Whole wheat bread has 85% more calories than egg - whole wheat bread has 265 calories per 100 grams and egg has 143 calories.
| Whole Wheat Bread | Egg | |
|---|---|---|
| Protein | 20% | 36% |
| Carbohydrates | 65% | 2% |
| Fat | 14% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and egg has 98% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than egg - whole wheat bread has 7.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 16.2 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both whole wheat bread and egg are high in protein. Whole wheat bread has a little more protein (6%) than egg by weight - whole wheat bread has 13.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Whole wheat bread has 72% less saturated fat than egg - whole wheat bread has 0.87g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and whole wheat bread are low in trans fat - egg has 0.04g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Egg is high in cholesterol and whole wheat bread has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and egg contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - egg has 160ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than whole wheat bread - egg has 82iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and egg contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Whole wheat bread and egg contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both whole wheat bread and egg contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Bread | Egg | |
|---|---|---|
| Thiamin | 0.279 MG | 0.04 MG |
| Riboflavin | 0.131 MG | 0.457 MG |
| Niacin | 4.042 MG | 0.075 MG |
| Pantothenic acid | 0.336 MG | 1.533 MG |
| Vitamin B6 | 0.263 MG | 0.17 MG |
| Folate | 75 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Both whole wheat bread and egg are high in calcium. Whole wheat bread has 84% more calcium than egg - whole wheat bread has 103mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 43% more iron than egg - whole wheat bread has 2.5mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 67% more potassium than egg - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Egg | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 503 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than whole wheat bread per 100 grams.
| Whole Wheat Bread | Egg | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.205 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and egg contain significant amounts of linoleic acid.
| Whole Wheat Bread | Egg | |
|---|---|---|
| other omega 6 | ~ | 0.022 G |
| linoleic acid | 1.667 G | 1.555 G |
| Total | 1.667 G | 1.577 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 Egg (Egg, whole, raw, fresh) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Egg 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 egg contain more calories in 100 grams?Both whole wheat bread and egg are high in calories. Whole wheat bread has 90% more calories than egg - whole wheat bread has 265 calories in 100g and egg has 143 calories.
Is whole wheat bread or egg better for protein?
Both whole wheat bread and egg are high in protein. Whole wheat bread has a little more protein ( 10%) than egg by weight - whole wheat bread has 13.4g of protein per 100 grams and egg has 12.6g of protein.
Does whole wheat bread or egg have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and egg has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and egg has 0.72g of carbohydrates.
Does whole wheat bread or egg contain more calcium?
Both whole wheat bread and egg are high in calcium. Whole wheat bread has 80% more calcium than egg - whole wheat bread has 103mg of calcium in 100 grams and egg has 56mg of calcium.