Whole Wheat Bread vs. Garlic
Nutrition comparison of Whole Wheat Bread and Garlic
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
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and garlic:
- Both whole wheat bread and garlic are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic has 5.3 times less sugar than whole wheat bread.
- Garlic is an excellent source of Vitamin C.
- Whole wheat bread has more niacin and folate, however, garlic contains more Vitamin B6.
- 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and garlic are high in calories. Whole wheat bread has 78% more calories than garlic - whole wheat bread has 265 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Garlic | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 65% | 82% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and garlic are high in carbohydrates. Whole wheat bread has 31% more carbohydrates than garlic - whole wheat bread has 43.3g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both whole wheat bread and garlic are high in dietary fiber. Whole wheat bread has 252% more dietary fiber than garlic - whole wheat bread has 7.4g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Garlic has 5.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 110% more protein than garlic - whole wheat bread has 13.4g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both whole wheat bread and garlic are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 311 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Garlic and whole wheat bread contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and garlic contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Whole wheat bread and garlic contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Whole wheat bread has more niacin and folate, however, garlic contains more Vitamin B6. Both whole wheat bread and garlic contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Wheat Bread | Garlic | |
|---|---|---|
| Thiamin | 0.279 MG | 0.2 MG |
| Riboflavin | 0.131 MG | 0.11 MG |
| Niacin | 4.042 MG | 0.7 MG |
| Pantothenic acid | 0.336 MG | 0.596 MG |
| Vitamin B6 | 0.263 MG | 1.235 MG |
| Folate | 75 UG | 3 UG |
Minerals
calcium
Both whole wheat bread and garlic are high in calcium. Garlic has 76% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 47% more iron than garlic - whole wheat bread has 2.5mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both whole wheat bread and garlic are high in potassium. Garlic has 74% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and garlic has 401mg 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, both whole wheat bread and garlic contain small amounts of beta-carotene.
| Whole Wheat Bread | Garlic | |
|---|---|---|
| beta-carotene | 1 UG | 5 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 garlic per 100 grams.
| Whole Wheat Bread | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.02 G |
| Total | 0.205 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than garlic per 100 grams.
| Whole Wheat Bread | Garlic | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.229 G |
| Total | 1.669 G | 0.229 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 Garlic (Garlic, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Garlic 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 garlic contain more calories in 100 grams?Both whole wheat bread and garlic are high in calories. Whole wheat bread has 80% more calories than garlic - whole wheat bread has 265 calories in 100g and garlic has 149 calories.
Does whole wheat bread or garlic have more carbohydrates?
By weight, both whole wheat bread and garlic are high in carbohydrates. whole wheat bread has 30% more carbohydrates than garlic - whole wheat bread has 43.3g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does whole wheat bread or garlic contain more calcium?
Both whole wheat bread and garlic are high in calcium. Garlic has 80% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and garlic has 181mg of calcium.
Does whole wheat bread or garlic contain more potassium?
Both whole wheat bread and garlic are high in potassium. Garlic has 70% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and garlic has 401mg of potassium.