Whole Wheat Bread vs. Egg White
Nutrition comparison of Whole Wheat Bread and Egg White
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 white
(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 white:
- Both whole wheat bread and egg white are high in protein.
- Egg white has 8 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and egg white has 80% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for egg white, 91:6:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Egg White | |
|---|---|---|
| Protein | 20% | 91% |
| Carbohydrates | 66% | 6% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and egg white has 98% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than egg white - whole wheat bread has 7.4g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 8 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both whole wheat bread and egg white are high in protein. Whole wheat bread has 23% more protein than egg white - whole wheat bread has 13.4g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both whole wheat bread and egg white are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and egg white contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than egg white - whole wheat bread has 0.37mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Whole wheat bread and egg white contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both whole wheat bread and egg white contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Egg White | |
|---|---|---|
| Thiamin | 0.279 MG | 0.004 MG |
| Riboflavin | 0.131 MG | 0.439 MG |
| Niacin | 4.042 MG | 0.105 MG |
| Pantothenic acid | 0.336 MG | 0.19 MG |
| Vitamin B6 | 0.263 MG | 0.005 MG |
| Folate | 75 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 13 times more calcium than egg white - whole wheat bread has 103mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 30 times more iron than egg white - whole wheat bread has 2.5mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 41% more potassium than egg white - whole wheat bread has 230mg of potassium per 100 grams and egg white has 163mg 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 Egg White .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Egg White (Egg, white, raw, fresh) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Egg White 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 white contain more calories in 100 grams?Whole wheat bread is high in calories and egg white has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and egg white has 52 calories.
Is whole wheat bread or egg white better for protein?
Both whole wheat bread and egg white are high in protein. Whole wheat bread has 20% more protein than egg white - whole wheat bread has 13.4g of protein per 100 grams and egg white has 10.9g of protein.
Does whole wheat bread or egg white have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and egg white has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does whole wheat bread or egg white contain more calcium?
Whole wheat bread is a rich source of calcium and it has 13 times more calcium than egg white - whole wheat bread has 103mg of calcium in 100 grams and egg white has 7mg of calcium.