Whole Wheat Bread vs. Chicken Breast
Nutrition comparison of Whole Wheat Bread and Cooked Chicken Breast
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
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and chicken breast:
- Both whole wheat bread and chicken breast are high in calories, potassium and protein.
- Whole wheat bread has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and chicken breast are high in calories. Whole wheat bread has 61% more calories than chicken breast - whole wheat bread has 265 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Chicken Breast | |
|---|---|---|
| Protein | 20% | 79% |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and chicken breast has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - whole wheat bread has 7.4g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both whole wheat bread and chicken breast are high in protein. Chicken breast has 132% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Whole wheat bread and chicken breast contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and chicken breast contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than whole wheat bread - chicken breast has 6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than whole wheat bread - chicken breast has 5iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and chicken breast contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Whole wheat bread and chicken breast contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both whole wheat bread and chicken breast contain significant amounts of riboflavin.
| Whole Wheat Bread | Chicken Breast | |
|---|---|---|
| Thiamin | 0.279 MG | 0.07 MG |
| Riboflavin | 0.131 MG | 0.114 MG |
| Niacin | 4.042 MG | 13.712 MG |
| Pantothenic acid | 0.336 MG | 0.965 MG |
| Vitamin B6 | 0.263 MG | 0.6 MG |
| Folate | 75 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 587% more calcium than chicken breast - whole wheat bread has 103mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 140% more iron than chicken breast - whole wheat bread has 2.5mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both whole wheat bread and chicken breast are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than whole wheat bread per 100 grams.
| Whole Wheat Bread | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.205 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than chicken breast per 100 grams.
| Whole Wheat Bread | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 1.667 G | 0.59 G |
| Total | 1.667 G | 0.65 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 Chicken Breast .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both whole wheat bread and chicken breast are high in calories. Whole wheat bread has 60% more calories than chicken breast - whole wheat bread has 265 calories in 100g and chicken breast has 165 calories.
Is whole wheat bread or chicken breast better for protein?
Both whole wheat bread and chicken breast are high in protein. Chicken breast has 130% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and chicken breast has 31g of protein.
Does whole wheat bread or chicken breast have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and chicken breast has fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and chicken breast has no carbs..
Does whole wheat bread or chicken breast contain more calcium?
Whole wheat bread is a rich source of calcium and it has 590% more calcium than chicken breast - whole wheat bread has 103mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does whole wheat bread or chicken breast contain more potassium?
Both whole wheat bread and chicken breast are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and chicken breast has 256mg of potassium.