Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and whey protein powder:
Both white bread and whey protein powder are high in calories. Whey protein powder has 48% more calories than white bread - white bread has 238 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. White bread has a macronutrient ratio of 18:74:8 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Whey Protein Powder | |
|---|---|---|
| Protein | 18% | 89% |
| Carbohydrates | 74% | 7% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
White bread is high in carbohydrates and whey protein powder has 86% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both white bread and whey protein powder are high in dietary fiber. White bread has 197% more dietary fiber than whey protein powder - white bread has 9.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than white bread - white bread has 5g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both white bread and whey protein powder are high in protein. Whey protein powder has 633% more protein than white bread - white bread has 10.7g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both white bread and whey protein powder are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Both white bread and whey protein powder are low in trans fat - white bread has 0.03g of trans fat per 100 grams and whey protein powder does not contain significant amounts.
White bread has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and white bread does not contain significant amounts.
White bread and whey protein powder contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
White bread has more Vitamin E than whey protein powder - white bread has 0.38mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
White bread has more Vitamin K than whey protein powder - white bread has 7.7ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more riboflavin, Vitamin B6 and Vitamin B12, however, white bread contains more niacin, pantothenic acid and folate. Both white bread and whey protein powder contain significant amounts of thiamin.
| White Bread | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.51 MG | 0.609 MG |
| Riboflavin | 0.255 MG | 2.017 MG |
| Niacin | 4.455 MG | 1.136 MG |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | 0.607 MG |
| Folate | 127 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both white bread and whey protein powder are high in calcium. White bread has 46% more calcium than whey protein powder - white bread has 684mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
White bread is an excellent source of iron and it has 333% more iron than whey protein powder - white bread has 4.9mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 294% more potassium than white bread - white bread has 127mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| White Bread | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.034 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.034 G |
Comparing omega-6 fatty acids, white bread has more linoleic acid than whey protein powder per 100 grams.
| White Bread | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.264 G |
| Total | 0.881 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
White Bread g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||