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.
Detailed nutritional comparison of whole wheat bread and fries 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: 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.


Image of Whole Wheat Bread src
Image of Fries src

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) .

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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.