Whole Wheat Bread vs. Milk
Nutrition comparison of Whole Wheat Bread and Milk
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
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and milk:
- Both whole wheat bread and milk are high in calcium.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and milk has 81% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and much lighter in fat compared to milk per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for milk, 26:38:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Milk | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 66% | 38% |
| Fat | 14% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and milk has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than milk - whole wheat bread has 7.4g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Whole wheat bread and milk contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 305% more protein than milk - whole wheat bread has 13.4g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Whole wheat bread and milk contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and whole wheat bread are low in trans fat - milk has 0.09g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Both milk and whole wheat bread are low in cholesterol - milk has 8mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and milk contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than whole wheat bread - milk has 55ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than whole wheat bread - milk has 49iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and milk contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Whole wheat bread and milk contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both whole wheat bread and milk contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Bread | Milk | |
|---|---|---|
| Thiamin | 0.279 MG | 0.039 MG |
| Riboflavin | 0.131 MG | 0.185 MG |
| Niacin | 4.042 MG | 0.092 MG |
| Pantothenic acid | 0.336 MG | 0.356 MG |
| Vitamin B6 | 0.263 MG | 0.038 MG |
| Folate | 75 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Both whole wheat bread and milk are high in calcium. Milk has 17% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 124 times more iron than milk - whole wheat bread has 2.5mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 64% more potassium than milk - whole wheat bread has 230mg of potassium per 100 grams and milk has 140mg 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, both whole wheat bread and milk contain small amounts of beta-carotene.
| Whole Wheat Bread | Milk | |
|---|---|---|
| beta-carotene | 1 UG | 4 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than milk per 100 grams.
| Whole Wheat Bread | Milk | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.008 G |
| Total | 0.205 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than milk per 100 grams.
| Whole Wheat Bread | Milk | |
|---|---|---|
| other omega 6 | 0.002 G | 0.004 G |
| linoleic acid | 1.667 G | 0.062 G |
| Total | 1.669 G | 0.066 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 Milk .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Milk 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 milk contain more calories in 100 grams?Whole wheat bread is high in calories and milk has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and milk has 50 calories.
Does whole wheat bread or milk have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and milk has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and milk has 4.8g of carbohydrates.
Does whole wheat bread or milk contain more calcium?
Both whole wheat bread and milk are high in calcium. Milk has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and milk has 120mg of calcium.