Whole Wheat Bread vs. White Chocolate
Nutrition comparison of Whole Wheat Bread and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and white chocolate:
- Both white chocolate and whole wheat bread are high in calcium, calories, carbohydrates and potassium.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, white chocolate contains more riboflavin and Vitamin B12.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and whole wheat bread are high in calories. White chocolate has 103% more calories than whole wheat bread - white chocolate has 539 calories per 100 grams and whole wheat bread has 265 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | White Chocolate | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 66% | 43% |
| Fat | 14% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and whole wheat bread are high in carbohydrates. White chocolate has 37% more carbohydrates than whole wheat bread - white chocolate has 59.2g of total carbs per 100 grams and whole wheat bread has 43.3g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 36 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and whole wheat bread has 7.4g of dietary fiber.
sugar
White chocolate is high in sugar and whole wheat bread has 89% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and whole wheat bread has 6.4g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 128% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and whole wheat bread has 13.4g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and whole wheat bread has 96% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and whole wheat bread has 0.87g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and whole wheat bread contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and whole wheat bread has 0.1mg of Vitamin C.
Vitamin A
White chocolate has more Vitamin A than whole wheat bread - white chocolate has 9ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
White chocolate and whole wheat bread contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and whole wheat bread has 0.37mg of Vitamin E.
Vitamin K
White chocolate and whole wheat bread contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and whole wheat bread has 1.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, white chocolate contains more riboflavin and Vitamin B12. Both whole wheat bread and white chocolate contain significant amounts of pantothenic acid.
| Whole Wheat Bread | White Chocolate | |
|---|---|---|
| Thiamin | 0.279 MG | 0.063 MG |
| Riboflavin | 0.131 MG | 0.282 MG |
| Niacin | 4.042 MG | 0.745 MG |
| Pantothenic acid | 0.336 MG | 0.608 MG |
| Vitamin B6 | 0.263 MG | 0.056 MG |
| Folate | 75 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and whole wheat bread are high in calcium. White chocolate has 93% more calcium than whole wheat bread - white chocolate has 199mg of calcium per 100 grams and whole wheat bread has 103mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 942% more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and whole wheat bread has 2.5mg of iron.
potassium
Both white chocolate and whole wheat bread are high in potassium. White chocolate has 24% more potassium than whole wheat bread - white chocolate has 286mg of potassium per 100 grams and whole wheat bread has 230mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.103 G |
| Total | 0.205 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and white chocolate contain significant amounts of linoleic acid.
| Whole Wheat Bread | White Chocolate | |
|---|---|---|
| other omega 6 | 0.002 G | 0.004 G |
| linoleic acid | 1.667 G | 0.91 G |
| Total | 1.669 G | 0.914 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 Whole Wheat Bread or White Chocolate .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and White Chocolate (Candies, white chocolate) .
Whole Wheat Bread g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white chocolate or whole wheat bread contain more calories in 100 grams?Both white chocolate and whole wheat bread are high in calories. White chocolate has 100% more calories than whole wheat bread - white chocolate has 539 calories in 100g and whole wheat bread has 265 calories.
Does white chocolate or whole wheat bread have more carbohydrates?
By weight, both white chocolate and whole wheat bread are high in carbohydrates. white chocolate has 40% more carbohydrates than whole wheat bread - white chocolate has 59.2g of carbs for 100g and whole wheat bread has 43.3g of carbohydrates.
Does white chocolate or whole wheat bread contain more calcium?
Both white chocolate and whole wheat bread are high in calcium. White chocolate has 90% more calcium than whole wheat bread - white chocolate has 199mg of calcium in 100 grams and whole wheat bread has 103mg of calcium.
Does white chocolate or whole wheat bread contain more potassium?
Both white chocolate and whole wheat bread are high in potassium. White chocolate has 20% more potassium than whole wheat bread - white chocolate has 286mg of potassium in 100 grams and whole wheat bread has 230mg of potassium.