White Bread vs. Chicken Breast
Nutrition comparison of White Bread and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and chicken breast:
- Both white bread and chicken breast are high in calories and protein.
- Chicken breast is a great source of potassium.
- White bread has more thiamin, riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and chicken breast are high in calories. White bread has 44% more calories than chicken breast - white bread has 238 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. White bread has a macronutrient ratio of 18:74:8 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Chicken Breast | |
|---|---|---|
| Protein | 18% | 79% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and chicken breast has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - white bread has 9.2g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than white bread - white bread has 5g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both white bread and chicken breast are high in protein. Chicken breast has 191% more protein than white bread - white bread has 10.7g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
White bread and chicken breast contain similar amounts of saturated fat - white bread has 0.63g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both white bread and chicken breast are low in trans fat - white bread has 0.03g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
White bread has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than white bread - chicken breast has 6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than white bread - chicken breast has 5iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and chicken breast contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
White bread and chicken breast contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| White Bread | Chicken Breast | |
|---|---|---|
| Thiamin | 0.51 MG | 0.07 MG |
| Riboflavin | 0.255 MG | 0.114 MG |
| Niacin | 4.455 MG | 13.712 MG |
| Pantothenic acid | 0.455 MG | 0.965 MG |
| Vitamin B6 | 0.08 MG | 0.6 MG |
| Folate | 127 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 44 times more calcium than chicken breast - white bread has 684mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
White bread is an excellent source of iron and it has 370% more iron than chicken breast - white bread has 4.9mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 102% more potassium than white bread - white bread has 127mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than white bread per 100 grams. Both white bread and chicken breast contain small amounts of EPA.
| White Bread | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.03 G |
| EPA | 0.003 G | 0.01 G |
| DHA | ~ | 0.02 G |
| DPA | ~ | 0.01 G |
| Total | 0.086 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and chicken breast contain significant amounts of linoleic acid.
| White Bread | Chicken Breast | |
|---|---|---|
| other omega 6 | 0.002 G | 0.06 G |
| linoleic acid | 0.879 G | 0.59 G |
| Total | 0.881 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
White Bread g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both white bread and chicken breast are high in calories. White bread has 40% more calories than chicken breast - white bread has 238 calories in 100g and chicken breast has 165 calories.
Is white bread or chicken breast better for protein?
Both white bread and chicken breast are high in protein. Chicken breast has 190% more protein than white bread - white bread has 10.7g of protein per 100 grams and chicken breast has 31g of protein.
Does white bread or chicken breast have more carbohydrates?
By weight, white bread is high in carbohydrates and chicken breast has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and chicken breast has no carbs..
Does white bread or chicken breast contain more calcium?
White bread is a rich source of calcium and it has 44 times more calcium than chicken breast - white bread has 684mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does white bread or chicken breast contain more iron?
White bread is an abundant source of iron and it has 370% more iron than chicken breast - white bread has 4.9mg of iron in 100 grams and chicken breast has 1mg of iron.