Whole Wheat Bread vs. Chicken
Nutrition comparison of Whole Wheat Bread and Cooked Chicken
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
(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:
- Both whole wheat bread and chicken are high in calories, potassium and protein.
- Whole wheat bread has 72% less saturated fat than chicken.
- Whole wheat bread has more thiamin and folate, however, chicken contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Whole wheat bread has signficantly less cholesterol than chicken.
- 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 (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and chicken are high in calories. Whole wheat bread has 40% more calories than chicken - whole wheat bread has 265 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Chicken | |
|---|---|---|
| Protein | 20% | 49% |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and chicken has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and chicken 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 - whole wheat bread has 7.4g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both whole wheat bread and chicken are high in protein. Chicken has 74% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Whole wheat bread has 72% less saturated fat than chicken - whole wheat bread has 0.87g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and whole wheat bread are low in trans fat - chicken has 0.09g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Whole wheat bread has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and chicken contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin E
Whole wheat bread and chicken contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Whole wheat bread and chicken contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and folate, however, chicken contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both whole wheat bread and chicken contain significant amounts of niacin.
| Whole Wheat Bread | Chicken | |
|---|---|---|
| Thiamin | 0.279 MG | 0.121 MG |
| Riboflavin | 0.131 MG | 0.302 MG |
| Niacin | 4.042 MG | 7.107 MG |
| Pantothenic acid | 0.336 MG | 1.327 MG |
| Vitamin B6 | 0.263 MG | 0.538 MG |
| Folate | 75 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 11 times more calcium than chicken - whole wheat bread has 103mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 169% more iron than chicken - whole wheat bread has 2.5mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both whole wheat bread and chicken are high in potassium. Chicken has 194% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and chicken has 677mg 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 per 100 grams, however, chicken contains more dha and dpa than whole wheat bread per 100 grams.
| Whole Wheat Bread | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.205 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and chicken contain significant amounts of linoleic acid.
| Whole Wheat Bread | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 1.667 G | 1.818 G |
| Total | 1.667 G | 1.838 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 .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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% |
|
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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
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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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| 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 % |
|
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 contain more calories in 100 grams?Both whole wheat bread and chicken are high in calories. Whole wheat bread has 40% more calories than chicken - whole wheat bread has 265 calories in 100g and chicken has 189 calories.
Is whole wheat bread or chicken better for protein?
Both whole wheat bread and chicken are high in protein. Chicken has 70% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and chicken has 23.3g of protein.
Does whole wheat bread or chicken have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and chicken has fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and chicken has no carbs..
Does whole wheat bread or chicken contain more calcium?
Whole wheat bread is a rich source of calcium and it has 11 times more calcium than chicken - whole wheat bread has 103mg of calcium in 100 grams and chicken has 8mg of calcium.
Does whole wheat bread or chicken contain more potassium?
Both whole wheat bread and chicken are high in potassium. Chicken has 190% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and chicken has 677mg of potassium.