Whole Wheat Bread vs. Fries
Nutrition comparison of Whole Wheat Bread and Fries
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
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and fries:
- Both whole wheat bread and fries are high in calories, carbohydrates, dietary fiber and potassium.
- Fry has 20.3 times less sugar than whole wheat bread.
- Whole wheat bread has 63% less saturated fat than fry.
- Whole wheat bread has more riboflavin 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 Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and fries are high in calories. Fry has 18% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, heavier in carbs and much lighter in fat compared to fries per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Fries | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 66% | 53% |
| Fat | 14% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and fries are high in carbohydrates. Whole wheat bread has a little more carbohydrates (5%) than fry by weight - whole wheat bread has 43.3g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both whole wheat bread and fries are high in dietary fiber. Whole wheat bread has 95% more dietary fiber than fry - whole wheat bread has 7.4g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Fry has 20.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 290% more protein than fry - whole wheat bread has 13.4g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Whole wheat bread has 63% less saturated fat than fry - whole wheat bread has 0.87g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and whole wheat bread are low in trans fat - fry has 0.06g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Fry has 46 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin E
Whole wheat bread and fries contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Whole wheat bread and fries contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more riboflavin and folate. Both whole wheat bread and fries contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Fries | |
|---|---|---|
| Thiamin | 0.279 MG | 0.17 MG |
| Riboflavin | 0.131 MG | 0.039 MG |
| Niacin | 4.042 MG | 3.004 MG |
| Pantothenic acid | 0.336 MG | 0.58 MG |
| Vitamin B6 | 0.263 MG | 0.372 MG |
| Folate | 75 UG | 30 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 472% more calcium than fry - whole wheat bread has 103mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 209% more iron than fry - whole wheat bread has 2.5mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both whole wheat bread and fries are high in potassium. Fry has 152% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and fry has 579mg 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 | Fries | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Fries | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.436 G |
| Total | 0.205 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Fries | |
|---|---|---|
| other omega 6 | ~ | 0.029 G |
| linoleic acid | 1.667 G | 4.948 G |
| Total | 1.667 G | 4.977 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 Whole Wheat Bread or Fries .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Fries (Fast foods, potato, french fried in vegetable oil) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Fries 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 fries contain more calories in 100 grams?Both whole wheat bread and fries are high in calories. Fry has 20% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and fry has 312 calories.
Does whole wheat bread or fries have more carbohydrates?
By weight, both whole wheat bread and fries are high in carbohydrates. whole wheat bread has a little more carbohydrates ( 10%) than fry by weight - whole wheat bread has 43.3g of carbs for 100g and fry has 41.4g of carbohydrates.
Does whole wheat bread or fries contain more calcium?
Whole wheat bread is a rich source of calcium and it has 470% more calcium than fry - whole wheat bread has 103mg of calcium in 100 grams and fry has 18mg of calcium.
Does whole wheat bread or fries contain more potassium?
Both whole wheat bread and fries are high in potassium. Fry has 150% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and fry has 579mg of potassium.