Whole Wheat Bread vs. Orange
Nutrition comparison of Whole Wheat Bread and Orange
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
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and orange:
- Both whole wheat bread and orange are high in calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and orange has 83% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to orange per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Orange | |
|---|---|---|
| Protein | 20% | 6% |
| Carbohydrates | 65% | 91% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and orange has 73% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both whole wheat bread and orange are high in dietary fiber. Whole wheat bread has 208% more dietary fiber than orange - whole wheat bread has 7.4g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Whole wheat bread and orange contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 18 times more protein than orange - whole wheat bread has 13.4g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both whole wheat bread and orange are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 449 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than whole wheat bread - orange has 11ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and orange contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Whole wheat bread and orange contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and orange contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Orange | |
|---|---|---|
| Thiamin | 0.279 MG | 0.1 MG |
| Riboflavin | 0.131 MG | 0.04 MG |
| Niacin | 4.042 MG | 0.4 MG |
| Pantothenic acid | 0.336 MG | 0.25 MG |
| Vitamin B6 | 0.263 MG | 0.051 MG |
| Folate | 75 UG | 17 UG |
Minerals
calcium
Both whole wheat bread and orange are high in calcium. Whole wheat bread has 140% more calcium than orange - whole wheat bread has 103mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 26 times more iron than orange - whole wheat bread has 2.5mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 36% more potassium than orange - whole wheat bread has 230mg of potassium per 100 grams and orange has 169mg 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 orange contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Orange | |
|---|---|---|
| beta-carotene | 1 UG | 71 UG |
| lutein + zeaxanthin | 94 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than orange per 100 grams.
| Whole Wheat Bread | Orange | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.011 G |
| Total | 0.205 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than orange per 100 grams.
| Whole Wheat Bread | Orange | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.031 G |
| Total | 1.669 G | 0.031 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 Orange (Oranges, raw, Florida) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Orange 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 orange contain more calories in 100 grams?Whole wheat bread is high in calories and orange has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and orange has 46 calories.
Does whole wheat bread or orange have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and orange has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and orange has 11.5g of carbohydrates.
Does whole wheat bread or orange contain more calcium?
Both whole wheat bread and orange are high in calcium. Whole wheat bread has 140% more calcium than orange - whole wheat bread has 103mg of calcium in 100 grams and orange has 43mg of calcium.