Whole Wheat Bread vs. Brown Sugar
Nutrition comparison of Whole Wheat Bread and Brown Sugar
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
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and brown sugar:
- Both whole wheat bread and brown sugar are high in calcium, calories and carbohydrates.
- 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 dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and brown sugar are high in calories. Brown sugar has 43% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and brown sugar has 380 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to brown sugar per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Brown Sugar | |
|---|---|---|
| Protein | 20% | ~ |
| Carbohydrates | 66% | 100% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and brown sugar are high in carbohydrates. Brown sugar has 126% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and brown sugar has 98.1g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than brown sugar - whole wheat bread has 7.4g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and whole wheat bread has 93% less sugar than brown sugar - whole wheat bread has 6.4g of sugar per 100 grams and brown sugar has 97g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 110 times more protein than brown sugar - whole wheat bread has 13.4g of protein per 100 grams and brown sugar has 0.12g of protein.
Fat
saturated fat
Both whole wheat bread and brown sugar are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and brown sugar contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than brown sugar - whole wheat bread has 0.37mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Whole wheat bread and brown sugar contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and brown sugar 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 | Brown Sugar | |
|---|---|---|
| Thiamin | 0.279 MG | ~ |
| Riboflavin | 0.131 MG | ~ |
| Niacin | 4.042 MG | 0.11 MG |
| Pantothenic acid | 0.336 MG | 0.132 MG |
| Vitamin B6 | 0.263 MG | 0.041 MG |
| Folate | 75 UG | 1 UG |
Minerals
calcium
Both whole wheat bread and brown sugar are high in calcium. Whole wheat bread has 24% more calcium than brown sugar - whole wheat bread has 103mg of calcium per 100 grams and brown sugar has 83mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 252% more iron than brown sugar - whole wheat bread has 2.5mg of iron per 100 grams and brown sugar has 0.71mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 73% more potassium than brown sugar - whole wheat bread has 230mg of potassium per 100 grams and brown sugar has 133mg of potassium.
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 Brown Sugar .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Brown Sugar (Sugar, brown) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar contain more calories in 100 grams?Both whole wheat bread and brown sugar are high in calories. Brown sugar has 40% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and brown sugar has 380 calories.
Does whole wheat bread or brown sugar have more carbohydrates?
By weight, both whole wheat bread and brown sugar are high in carbohydrates. brown sugar has 130% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and brown sugar has 98.1g of carbohydrates.
Does whole wheat bread or brown sugar contain more calcium?
Both whole wheat bread and brown sugar are high in calcium. Whole wheat bread has 20% more calcium than brown sugar - whole wheat bread has 103mg of calcium in 100 grams and brown sugar has 83mg of calcium.