Whole Wheat Bread vs. Vanilla Yogurt
Nutrition comparison of Whole Wheat Bread and Vanilla Yogurt
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
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and vanilla yogurt:
- Both whole wheat bread and vanilla yogurt are high in calcium and potassium.
- Whole wheat bread has 53% less sugar than vanilla yogurt.
- Whole wheat bread has 56% less saturated fat than vanilla yogurt.
- Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
- Whole wheat bread is a great source of iron.
- 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 Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and vanilla yogurt has 62% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, whole wheat bread is heavier in carbs, lighter in fat and similar to vanilla yogurt for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Vanilla Yogurt | |
|---|---|---|
| Protein | 20% | 19% |
| Carbohydrates | 66% | 53% |
| Fat | 14% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and vanilla yogurt has 69% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than vanilla yogurt - whole wheat bread has 7.4g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Whole wheat bread has 53% less sugar than vanilla yogurt - whole wheat bread has 6.4g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 176% more protein than vanilla yogurt - whole wheat bread has 13.4g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Whole wheat bread has 56% less saturated fat than vanilla yogurt - whole wheat bread has 0.87g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and vanilla yogurt contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Vanilla yogurt has more Vitamin A than whole wheat bread - vanilla yogurt has 28ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Vanilla yogurt and whole wheat bread contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and vanilla yogurt contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Whole wheat bread and vanilla yogurt contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12. Both whole wheat bread and vanilla yogurt contain significant amounts of riboflavin.
| Whole Wheat Bread | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.279 MG | 0.041 MG |
| Riboflavin | 0.131 MG | 0.197 MG |
| Niacin | 4.042 MG | 0.105 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | 0.044 MG |
| Folate | 75 UG | 11 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Both whole wheat bread and vanilla yogurt are high in calcium. Vanilla yogurt has 63% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 34 times more iron than vanilla yogurt - whole wheat bread has 2.5mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both whole wheat bread and vanilla yogurt are high in potassium. Whole wheat bread has a little more potassium (7%) than vanilla yogurt by weight - whole wheat bread has 230mg of potassium per 100 grams and vanilla yogurt has 215mg 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 vanilla yogurt contain small amounts of beta-carotene.
| Whole Wheat Bread | Vanilla Yogurt | |
|---|---|---|
| beta-carotene | 1 UG | 6 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 vanilla yogurt per 100 grams.
| Whole Wheat Bread | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.038 G |
| Total | 0.205 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than vanilla yogurt per 100 grams.
| Whole Wheat Bread | Vanilla Yogurt | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.068 G |
| Total | 1.669 G | 0.068 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 Vanilla Yogurt .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Vanilla Yogurt g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 vanilla yogurt contain more calories in 100 grams?Whole wheat bread is high in calories and vanilla yogurt has 60% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and vanilla yogurt has 100 calories.
Does whole wheat bread or vanilla yogurt have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and vanilla yogurt has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does whole wheat bread or vanilla yogurt contain more calcium?
Both whole wheat bread and vanilla yogurt are high in calcium. Vanilla yogurt has 60% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does whole wheat bread or vanilla yogurt contain more potassium?
Both whole wheat bread and vanilla yogurt are high in potassium. Whole wheat bread has a little more potassium ( 10%) than vanilla yogurt by weight - whole wheat bread has 230mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.