Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and carrots:
White bread is high in calories and carrot has 83% less calories than white bread - white bread has 238 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to carrots per calorie. White bread has a macronutrient ratio of 18:74:8 and for carrots, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
White Bread | Carrots | |
---|---|---|
Protein | 18% | 8% |
Carbohydrates | 74% | 88% |
Fat | 8% | 4% |
Alcohol | ~ | ~ |
White bread is high in carbohydrates and carrot has 78% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
Both white bread and carrots are high in dietary fiber. White bread has 229% more dietary fiber than carrot - white bread has 9.2g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
White bread and carrots contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and carrot has 4.7g of sugar.
White bread is a great source of protein and it has 10 times more protein than carrot - white bread has 10.7g of protein per 100 grams and carrot has 0.93g of protein.
Both white bread and carrots are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Both white bread and carrots are low in trans fat - white bread has 0.03g of trans fat per 100 grams and carrot does not contain significant amounts.
Carrot has more Vitamin C than white bread - carrot has 5.9mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Carrot is an excellent source of Vitamin A and it has more Vitamin A than white bread - carrot has 835ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
White bread and carrots contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
White bread and carrots contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and carrots contain significant amounts of pantothenic acid and Vitamin B6.
White Bread | Carrots | |
---|---|---|
Thiamin | 0.51 MG | 0.066 MG |
Riboflavin | 0.255 MG | 0.058 MG |
Niacin | 4.455 MG | 0.983 MG |
Pantothenic acid | 0.455 MG | 0.273 MG |
Vitamin B6 | 0.08 MG | 0.138 MG |
Folate | 127 UG | 19 UG |
White bread is an excellent source of calcium and it has 19 times more calcium than carrot - white bread has 684mg of calcium per 100 grams and carrot has 33mg of calcium.
White bread is an excellent source of iron and it has 15 times more iron than carrot - white bread has 4.9mg of iron per 100 grams and carrot has 0.3mg of iron.
Carrot is an excellent source of potassium and it has 152% more potassium than white bread - white bread has 127mg of potassium per 100 grams and carrot has 320mg of potassium.
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,
White Bread | Carrots | |
---|---|---|
beta-carotene | 2 UG | 8285 UG |
lutein + zeaxanthin | 25 UG | 256 UG |
alpha-carotene | ~ | 3477 UG |
lycopene | ~ | 1 UG |
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than carrot per 100 grams.
White Bread | Carrots | |
---|---|---|
alpha linoleic acid | 0.083 G | 0.002 G |
EPA | 0.003 G | ~ |
Total | 0.086 G | 0.002 G |
Comparing omega-6 fatty acids, white bread has more linoleic acid than carrot per 100 grams.
White Bread | Carrots | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 0.879 G | 0.1 G |
Total | 0.881 G | 0.1 G |
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 Carrots .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Carrots (Carrots, raw) .
White Bread g
()
|
Daily Values (%) |
Carrots 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 | |||