White Bread vs. Margarine
Nutrition comparison of White Bread and Margarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
margarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and margarine:
- Both white bread and margarine are high in calories.
- Margarine has more beta-carotene than white bread, however, white bread contains more lutein + zeaxanthin than margarine.
- Margarine has signficantly more Vitamin K than white bread.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and margarine are high in calories. Margarine has 201% more calories than white bread - white bread has 238 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to margarine per calorie. White bread has a macronutrient ratio of 18:74:8 and for margarine, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Margarine | |
|---|---|---|
| Protein | 18% | ~ |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and margarine has 98% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than margarine - white bread has 9.2g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than white bread - white bread has 5g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
White bread is a great source of protein and it has 65 times more protein than margarine - white bread has 10.7g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and white bread has 96% less saturated fat than margarine - white bread has 0.63g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and white bread has 100% less trans fat than margarine - white bread has 0.03g of trans fat per 100 grams and margarine has 14.9g of trans fat.
Vitamins
Vitamin C
Margarine and white bread contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than white bread - margarine has 819ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 22 times more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
| White Bread | Margarine | |
|---|---|---|
| Thiamin | 0.51 MG | 0.01 MG |
| Riboflavin | 0.255 MG | 0.037 MG |
| Niacin | 4.455 MG | 0.023 MG |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | 0.009 MG |
| Folate | 127 UG | 1 UG |
| Vitamin B12 | ~ | 0.1 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 227 times more calcium than margarine - white bread has 684mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
White bread is an excellent source of iron and it has 80 times more iron than margarine - white bread has 4.9mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
White bread has 606% more potassium than margarine - white bread has 127mg of potassium per 100 grams and margarine has 18mg 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, margarine has more beta-carotene than white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than margarine per 100 grams.
| White Bread | Margarine | |
|---|---|---|
| beta-carotene | 2 UG | 610 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Margarine | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 2.04 G |
| EPA | 0.003 G | ~ |
| DPA | ~ | 0.006 G |
| Total | 0.086 G | 2.046 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than white bread per 100 grams.
| White Bread | Margarine | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 0.879 G | 22.252 G |
| Total | 0.879 G | 22.253 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 Margarine (Margarine, regular, 80% fat, composite, stick, with salt) .
White Bread g
()
|
Daily Values (%) |
Margarine 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 margarine contain more calories in 100 grams?Both white bread and margarine are high in calories. Margarine has 200% more calories than white bread - white bread has 238 calories in 100g and margarine has 717 calories.
Does white bread or margarine have more carbohydrates?
By weight, white bread is high in carbohydrates and margarine has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and margarine has 0.7g of carbohydrates.
Does white bread or margarine contain more calcium?
White bread is a rich source of calcium and it has 227 times more calcium than margarine - white bread has 684mg of calcium in 100 grams and margarine has 3mg of calcium.
Does white bread or margarine contain more iron?
White bread is an abundant source of iron and it has 80 times more iron than margarine - white bread has 4.9mg of iron in 100 grams and margarine has 0.06mg of iron.