White Bread vs. Grapefruit
Nutrition comparison of White Bread and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and grapefruit:
- Grapefruit has more beta-carotene and lycopene than white bread, however, white bread contains more lutein + zeaxanthin than grapefruit.
- Grapefruit is an excellent source of Vitamin C.
- White bread has more thiamin, riboflavin, niacin and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and grapefruit has 82% less calories than white bread - white bread has 238 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to grapefruit per calorie. White bread has a macronutrient ratio of 18:74:8 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Grapefruit | |
|---|---|---|
| Protein | 18% | 7% |
| Carbohydrates | 74% | 91% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and grapefruit has 76% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 475% more dietary fiber than grapefruit - white bread has 9.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
White bread and grapefruit contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
White bread is a great source of protein and it has 12 times more protein than grapefruit - white bread has 10.7g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both white bread and grapefruit are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
trans fat
Both white bread and grapefruit are low in trans fat - white bread has 0.03g of trans fat per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than white bread - grapefruit has 31.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Grapefruit has more Vitamin A than white bread - grapefruit has 58ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and grapefruit contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than grapefruit - white bread has 7.7ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and grapefruit contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Grapefruit | |
|---|---|---|
| Thiamin | 0.51 MG | 0.043 MG |
| Riboflavin | 0.255 MG | 0.031 MG |
| Niacin | 4.455 MG | 0.204 MG |
| Pantothenic acid | 0.455 MG | 0.262 MG |
| Vitamin B6 | 0.08 MG | 0.053 MG |
| Folate | 127 UG | 13 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 30 times more calcium than grapefruit - white bread has 684mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
White bread is an excellent source of iron and it has 60 times more iron than grapefruit - white bread has 4.9mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
White bread and grapefruit contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more beta-carotene and lycopene than white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than grapefruit per 100 grams.
| White Bread | Grapefruit | |
|---|---|---|
| beta-carotene | 2 UG | 686 UG |
| lutein + zeaxanthin | 25 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| White Bread | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.008 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than grapefruit per 100 grams.
| White Bread | Grapefruit | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.029 G |
| Total | 0.881 G | 0.029 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: White Bread (Bread, white wheat) and Grapefruit (Grapefruit, raw, pink and red, all areas) .
White Bread g
()
|
Daily Values (%) |
Grapefruit 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 white bread or grapefruit contain more calories in 100 grams?White bread is high in calories and grapefruit has 80% less calories than white bread - white bread has 238 calories in 100g and grapefruit has 42 calories.
Does white bread or grapefruit have more carbohydrates?
By weight, white bread is high in carbohydrates and grapefruit has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does white bread or grapefruit contain more calcium?
White bread is a rich source of calcium and it has 30 times more calcium than grapefruit - white bread has 684mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does white bread or grapefruit contain more iron?
White bread is an abundant source of iron and it has 60 times more iron than grapefruit - white bread has 4.9mg of iron in 100 grams and grapefruit has 0.08mg of iron.