Whole Wheat Bread vs. Broccoli
Nutrition comparison of Whole Wheat Bread and Broccoli
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
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and broccoli:
- Both whole wheat bread and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has 73% less sugar than whole wheat bread.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Whole wheat bread has more thiamin and niacin.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and broccoli has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, heavier in fat and similar to broccoli for carbs. Whole wheat bread has a macronutrient ratio of 20:66:14 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Broccoli | |
|---|---|---|
| Protein | 20% | 27% |
| Carbohydrates | 66% | 64% |
| Fat | 14% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and broccoli has 85% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both whole wheat bread and broccoli are high in dietary fiber. Whole wheat bread has 185% more dietary fiber than broccoli - whole wheat bread has 7.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 73% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 374% more protein than broccoli - whole wheat bread has 13.4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both whole wheat bread and broccoli are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 891 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than whole wheat bread - broccoli has 31ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and broccoli contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 71 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and niacin. Both whole wheat bread and broccoli contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Broccoli | |
|---|---|---|
| Thiamin | 0.279 MG | 0.071 MG |
| Riboflavin | 0.131 MG | 0.117 MG |
| Niacin | 4.042 MG | 0.639 MG |
| Pantothenic acid | 0.336 MG | 0.573 MG |
| Vitamin B6 | 0.263 MG | 0.175 MG |
| Folate | 75 UG | 63 UG |
Minerals
calcium
Both whole wheat bread and broccoli are high in calcium. Whole wheat bread has 119% more calcium than broccoli - whole wheat bread has 103mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 242% more iron than broccoli - whole wheat bread has 2.5mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both whole wheat bread and broccoli are high in potassium. Broccoli has 37% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 1 UG | 361 UG |
| lutein + zeaxanthin | 94 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Whole Wheat Bread | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.0215 G |
| Total | 0.205 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than broccoli per 100 grams.
| Whole Wheat Bread | Broccoli | |
|---|---|---|
| other omega 6 | 0.002 G | 0.006 G |
| linoleic acid | 1.667 G | 0.049 G |
| Total | 1.669 G | 0.055 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 Broccoli .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Broccoli (Broccoli, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Whole wheat bread is high in calories and broccoli has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and broccoli has 34 calories.
Does whole wheat bread or broccoli have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and broccoli has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does whole wheat bread or broccoli contain more calcium?
Both whole wheat bread and broccoli are high in calcium. Whole wheat bread has 120% more calcium than broccoli - whole wheat bread has 103mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does whole wheat bread or broccoli contain more potassium?
Both whole wheat bread and broccoli are high in potassium. Broccoli has 40% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and broccoli has 316mg of potassium.