Whole Wheat Bread vs. Plums
Nutrition comparison of Whole Wheat Bread and Plums
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
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and plums:
- Plum has signficantly more Vitamin C than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and plum has 83% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to plums per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Plums | |
|---|---|---|
| Protein | 20% | 6% |
| Carbohydrates | 66% | 89% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and plum has 74% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 429% more dietary fiber than plum - whole wheat bread has 7.4g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Whole wheat bread and plums contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 18 times more protein than plum - whole wheat bread has 13.4g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both whole wheat bread and plums are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than whole wheat bread - plum has 17ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and plums contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Whole wheat bread and plums contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Plums | |
|---|---|---|
| Thiamin | 0.279 MG | 0.028 MG |
| Riboflavin | 0.131 MG | 0.026 MG |
| Niacin | 4.042 MG | 0.417 MG |
| Pantothenic acid | 0.336 MG | 0.135 MG |
| Vitamin B6 | 0.263 MG | 0.029 MG |
| Folate | 75 UG | 5 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 16 times more calcium than plum - whole wheat bread has 103mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 13 times more iron than plum - whole wheat bread has 2.5mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 46% more potassium than plum - whole wheat bread has 230mg of potassium per 100 grams and plum has 157mg 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 plums contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Plums | |
|---|---|---|
| beta-carotene | 1 UG | 190 UG |
| lutein + zeaxanthin | 94 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than plum per 100 grams.
| Whole Wheat Bread | Plums | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.044 G |
| Total | 1.669 G | 0.044 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 Plums .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Plums (Plums, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Plums 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 plums contain more calories in 100 grams?Whole wheat bread is high in calories and plum has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and plum has 46 calories.
Does whole wheat bread or plums have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and plum has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and plum has 11.4g of carbohydrates.
Does whole wheat bread or plums contain more calcium?
Whole wheat bread is a rich source of calcium and it has 16 times more calcium than plum - whole wheat bread has 103mg of calcium in 100 grams and plum has 6mg of calcium.