White Bread vs. Wheat Flour

Q: Does white bread or wheat flour have more calories?

Both white bread and wheat flour are high in calories . Wheat flour has 52% more calories than white bread - white bread has 238 calories per 100 grams and wheat flour has 361 calories. For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to wheat flour per calorie. White bread has a macronutrient ratio of 18:74:8 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does white bread or wheat flour have more carbohydrates?

Both white bread and wheat flour are high in carbohydrates . Wheat flour has 65% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.

Q: Does white bread or wheat flour contain more dietary fiber?

Both white bread and wheat flour are high in dietary fiber . White bread has 283% more dietary fiber than wheat flour - white bread has 9.2g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.

Q: Does white bread or wheat flour have more sugar?

Wheat flour has 15.1 times less sugar than white bread - white bread has 5g of sugar per 100 grams and wheat flour has 0.31g of sugar.

Q: Does white bread or wheat flour contain more protein?

Both white bread and wheat flour are high in protein . White bread is very similar to white bread for protein - white bread has 10.7g of protein per 100 grams and wheat flour has 12g of protein.

Nutrition comparison of White Bread and Wheat Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white bread versus wheat flour (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
Visualize

For a quick recap of significant nutrients and differences in white bread and wheat flour:

Both white bread and wheat flour are high in calories, carbohydrates, dietary fiber, iron and protein.
Wheat flour has 15.1 times less sugar than white bread.
Wheat flour has more riboflavin.
White bread is an excellent source of calcium.

Detailed nutritional comparison of white bread and wheat flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Bread (Bread, white wheat) and Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.

White Bread src

Wheat Flour src

Calories and Carbs

calories

Both white bread and wheat flour are high in calories. Wheat flour has 52% more calories than white bread - white bread has 238 calories per 100 grams and wheat flour has 361 calories.

For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to wheat flour per calorie. White bread has a macronutrient ratio of 18:74:8 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	White Bread	Wheat Flour
Protein	18%	14%
Carbohydrates	74%	82%
Fat	8%	4%
Alcohol	~	~

carbohydrates

Both white bread and wheat flour are high in carbohydrates. Wheat flour has 65% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.

dietary fiber

Both white bread and wheat flour are high in dietary fiber. White bread has 283% more dietary fiber than wheat flour - white bread has 9.2g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.

sugar

Wheat flour has 15.1 times less sugar than white bread - white bread has 5g of sugar per 100 grams and wheat flour has 0.31g of sugar.

Protein

protein

Both white bread and wheat flour are high in protein. White bread is very similar to white bread for protein - white bread has 10.7g of protein per 100 grams and wheat flour has 12g of protein.

Fat

saturated fat

Both white bread and wheat flour are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.

trans fat

Both white bread and wheat flour are low in trans fat - white bread has 0.03g of trans fat per 100 grams and wheat flour does not contain significant amounts.

Vitamins

Vitamin A

Wheat flour and white bread contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and wheat flour contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.

Vitamin K

White bread and wheat flour contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.

The B Vitamins

Wheat flour has more riboflavin. Both white bread and wheat flour contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.

	White Bread	Wheat Flour
Thiamin	0.51 MG	0.812 MG
Riboflavin	0.255 MG	0.512 MG
Niacin	4.455 MG	7.554 MG
Pantothenic acid	0.455 MG	0.438 MG
Vitamin B6	0.08 MG	0.037 MG
Folate	127 UG	183 UG

Minerals

calcium

White bread is an excellent source of calcium and it has 44 times more calcium than wheat flour - white bread has 684mg of calcium per 100 grams and wheat flour has 15mg of calcium.

iron

Both white bread and wheat flour are high in iron. White bread has 11% more iron than wheat flour - white bread has 4.9mg of iron per 100 grams and wheat flour has 4.4mg of iron.

potassium

White bread and wheat flour contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and wheat flour has 100mg 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 wheat flour contain small amounts of beta-carotene.

	White Bread	Wheat Flour
beta-carotene	2 UG	1 UG
lutein + zeaxanthin	25 UG	79 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white bread and wheat flour contain significant amounts of alpha linoleic acid (ALA).

	White Bread	Wheat Flour
alpha linoleic acid	0.083 G	0.043 G
EPA	0.003 G	~
Total	0.086 G	0.043 G

omega 6s

Comparing omega-6 fatty acids, both white bread and wheat flour contain significant amounts of linoleic acid.

	White Bread	Wheat Flour
other omega 6	0.002 G	~
linoleic acid	0.879 G	0.685 G
Total	0.881 G	0.685 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 Wheat Flour .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Wheat Flour (Wheat flour, white, bread, enriched) .

White Bread g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
White Bread	100 g
Wheat Flour	100 g

FAQ

Does white bread or wheat flour contain more calories in 100 grams?
Both white bread and wheat flour are high in calories. Wheat flour has 50% more calories than white bread - white bread has 238 calories in 100g and wheat flour has 361 calories.

Does white bread or wheat flour have more carbohydrates?
By weight, both white bread and wheat flour are high in carbohydrates. wheat flour has 70% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and wheat flour has 72.5g of carbohydrates.

Does white bread or wheat flour contain more calcium?
White bread is a rich source of calcium and it has 44 times more calcium than wheat flour - white bread has 684mg of calcium in 100 grams and wheat flour has 15mg of calcium.

Does white bread or wheat flour contain more iron?
Both white bread and wheat flour are high in iron. White bread has 10% more iron than wheat flour - white bread has 4.9mg of iron in 100 grams and wheat flour has 4.4mg of iron.

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