Whole Wheat Bread vs. Apple Juice
Nutrition comparison of Whole Wheat Bread and Apple Juice
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
apple juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and apple juice:
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and apple juice has 83% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and apple juice has 46 calories.
| Whole Wheat Bread | Apple Juice | |
|---|---|---|
| Protein | 20% | 1% |
| Carbohydrates | 65% | 97% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and apple juice has 74% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 36 times more dietary fiber than apple juice - whole wheat bread has 7.4g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Whole wheat bread and apple juice contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 132 times more protein than apple juice - whole wheat bread has 13.4g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both whole wheat bread and apple juice are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and apple juice contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Apple juice and whole wheat bread contain similar amounts of Vitamin A - apple juice has 0.3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and apple juice contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Whole wheat bread and apple juice contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Apple Juice | |
|---|---|---|
| Thiamin | 0.279 MG | 0.021 MG |
| Riboflavin | 0.131 MG | 0.017 MG |
| Niacin | 4.042 MG | 0.073 MG |
| Pantothenic acid | 0.336 MG | 0.049 MG |
| Vitamin B6 | 0.263 MG | 0.018 MG |
| Folate | 75 UG | ~ |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 11 times more calcium than apple juice - whole wheat bread has 103mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 19 times more iron than apple juice - whole wheat bread has 2.5mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 128% more potassium than apple juice - whole wheat bread has 230mg of potassium per 100 grams and apple juice has 101mg 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,
| Whole Wheat Bread | Apple Juice | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Whole Wheat Bread | Apple Juice | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.007 G |
| Total | 0.205 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than apple juice per 100 grams.
| Whole Wheat Bread | Apple Juice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.033 G |
| Total | 1.669 G | 0.033 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Apple Juice 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 whole wheat bread or apple juice contain more calories in 100 grams?Whole wheat bread is high in calories and apple juice has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and apple juice has 46 calories.
Does whole wheat bread or apple juice have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and apple juice has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and apple juice has 11.3g of carbohydrates.
Does whole wheat bread or apple juice contain more calcium?
Whole wheat bread is a rich source of calcium and it has 11 times more calcium than apple juice - whole wheat bread has 103mg of calcium in 100 grams and apple juice has 8mg of calcium.