Whole Wheat Bread vs. Olive Oil
Nutrition comparison of Whole Wheat Bread and Olive Oil
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
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and olive oil:
- Both whole wheat bread and olive oil are high in calories.
- Olive oil is an excellent source of Vitamin E.
- 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 calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and olive oil are high in calories. Olive oil has 234% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to olive oil per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Olive Oil | |
|---|---|---|
| Protein | 20% | ~ |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and olive oil has less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than olive oil - whole wheat bread has 7.4g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Whole wheat bread is an excellent source of protein and it has more protein than olive oil - whole wheat bread has 13.4g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and whole wheat bread has 94% less saturated fat than olive oil - whole wheat bread has 0.87g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and olive oil contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 37 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 42 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Olive Oil | |
|---|---|---|
| Thiamin | 0.279 MG | ~ |
| Riboflavin | 0.131 MG | ~ |
| Niacin | 4.042 MG | ~ |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | ~ |
| Folate | 75 UG | ~ |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 102 times more calcium than olive oil - whole wheat bread has 103mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 346% more iron than olive oil - whole wheat bread has 2.5mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 229 times more potassium than olive oil - whole wheat bread has 230mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.761 G |
| Total | 0.205 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Olive Oil | |
|---|---|---|
| other omega 6 | 0.002 G | 0.414 G |
| linoleic acid | 1.667 G | 9.762 G |
| Total | 1.669 G | 10.176 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 Olive Oil .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Olive Oil (Oil, olive, salad or cooking) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Olive Oil 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 olive oil contain more calories in 100 grams?Both whole wheat bread and olive oil are high in calories. Olive oil has 230% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and olive oil has 884 calories.
Does whole wheat bread or olive oil have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and olive oil has fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and olive oil has no carbs..
Does whole wheat bread or olive oil contain more calcium?
Whole wheat bread is a rich source of calcium and it has 102 times more calcium than olive oil - whole wheat bread has 103mg of calcium in 100 grams and olive oil has 1mg of calcium.