White Bread vs. Raspberries
Nutrition comparison of White Bread and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and raspberries:
- Both white bread and raspberries are high in dietary fiber.
- Raspberry 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 and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and raspberry has 78% less calories than white bread - white bread has 238 calories per 100 grams and raspberry has 52 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and similar to raspberries for fat. White bread has a macronutrient ratio of 18:74:8 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Raspberries | |
|---|---|---|
| Protein | 18% | 8% |
| Carbohydrates | 74% | 81% |
| Fat | 8% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and raspberry has 73% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and raspberry has 11.9g of carbohydrates.
dietary fiber
Both white bread and raspberries are high in dietary fiber. White bread has 42% more dietary fiber than raspberry - white bread has 9.2g of dietary fiber per 100 grams and raspberry has 6.5g of dietary fiber.
sugar
White bread and raspberries contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and raspberry has 4.4g of sugar.
Protein
protein
White bread is a great source of protein and it has 788% more protein than raspberry - white bread has 10.7g of protein per 100 grams and raspberry has 1.2g of protein.
Fat
saturated fat
Both white bread and raspberries are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and raspberry has 0.02g of saturated fat.
trans fat
Both white bread and raspberries are low in trans fat - white bread has 0.03g of trans fat per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than white bread - raspberry has 26.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Raspberries and white bread contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and raspberries contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and raspberry has 0.87mg of Vitamin E.
Vitamin K
White bread and raspberries contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and raspberry has 7.8ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and raspberries contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Raspberries | |
|---|---|---|
| Thiamin | 0.51 MG | 0.032 MG |
| Riboflavin | 0.255 MG | 0.038 MG |
| Niacin | 4.455 MG | 0.598 MG |
| Pantothenic acid | 0.455 MG | 0.329 MG |
| Vitamin B6 | 0.08 MG | 0.055 MG |
| Folate | 127 UG | 21 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 26 times more calcium than raspberry - white bread has 684mg of calcium per 100 grams and raspberry has 25mg of calcium.
iron
White bread is an excellent source of iron and it has 609% more iron than raspberry - white bread has 4.9mg of iron per 100 grams and raspberry has 0.69mg of iron.
potassium
White bread and raspberries contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and raspberry has 151mg 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 white bread and raspberries contain small amounts of beta-carotene.
| White Bread | Raspberries | |
|---|---|---|
| beta-carotene | 2 UG | 12 UG |
| lutein + zeaxanthin | 25 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and raspberries contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.126 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than raspberry per 100 grams.
| White Bread | Raspberries | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.249 G |
| Total | 0.881 G | 0.249 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 White Bread or Raspberries .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Raspberries (Raspberries, raw) .
White Bread g
()
|
Daily Values (%) |
Raspberries 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 raspberries contain more calories in 100 grams?White bread is high in calories and raspberry has 80% less calories than white bread - white bread has 238 calories in 100g and raspberry has 52 calories.
Does white bread or raspberries have more carbohydrates?
By weight, white bread is high in carbohydrates and raspberry has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and raspberry has 11.9g of carbohydrates.
Does white bread or raspberries contain more calcium?
White bread is a rich source of calcium and it has 26 times more calcium than raspberry - white bread has 684mg of calcium in 100 grams and raspberry has 25mg of calcium.
Does white bread or raspberries contain more iron?
White bread is an abundant source of iron and it has 610% more iron than raspberry - white bread has 4.9mg of iron in 100 grams and raspberry has 0.69mg of iron.