Whole Wheat Bread vs. Turkey
Nutrition comparison of Whole Wheat Bread and Cooked Turkey
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
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and turkey:
- Both whole wheat bread and turkey are high in calories, potassium and protein.
- Whole wheat bread has 60% less saturated fat than turkey.
- Whole wheat bread has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Whole wheat bread has signficantly less cholesterol than turkey.
- 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and turkey are high in calories. Whole wheat bread has 40% more calories than turkey - whole wheat bread has 265 calories per 100 grams and turkey 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 turkey per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Turkey | |
|---|---|---|
| Protein | 20% | 63% |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and turkey has 100% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than turkey - whole wheat bread has 7.4g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both whole wheat bread and turkey are high in protein. Turkey has 114% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Whole wheat bread has 60% less saturated fat than turkey - whole wheat bread has 0.87g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and whole wheat bread are low in trans fat - turkey has 0.1g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Whole wheat bread has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and turkey contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than whole wheat bread - turkey has 12ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than whole wheat bread - turkey has 15iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and turkey contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Whole wheat bread and turkey contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Whole Wheat Bread | Turkey | |
|---|---|---|
| Thiamin | 0.279 MG | 0.045 MG |
| Riboflavin | 0.131 MG | 0.281 MG |
| Niacin | 4.042 MG | 9.573 MG |
| Pantothenic acid | 0.336 MG | 0.948 MG |
| Vitamin B6 | 0.263 MG | 0.616 MG |
| Folate | 75 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 636% more calcium than turkey - whole wheat bread has 103mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 129% more iron than turkey - whole wheat bread has 2.5mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both whole wheat bread and turkey 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 turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and turkey contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.205 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and turkey contain significant amounts of linoleic acid.
| Whole Wheat Bread | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 1.667 G | 1.873 G |
| Total | 1.667 G | 1.883 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 Turkey .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Whole Wheat Bread 100g
(
100 g
)
|
Daily Values (%) |
Cooked Turkey 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 265KCAL 13% |
|
40% | calories | 5% |
|
189KCAL 10% | |
| 43G 17% |
|
>999% | carbohydrates | 5% |
|
||
| 7.4G 30% |
|
>999% | dietary fiber | 5% |
|
||
| 6.4G | >999% | sugar | 5% | ||||
| 4.2G 7% |
|
5% | total fat | 76% |
|
7.4G 12% | |
| 0.87G 5% |
|
5% | saturated fat | 153% |
|
2.2G 12% | |
| 0.76G | 5% | monounsaturated fat | 242% | 2.6G | |||
| 1.9G | 5% | polyunsaturated fat | 11% | 2.1G | |||
| 5% | trans fat | >999% | 0.1G | ||||
| 5% | cholesterol | >999% | 109MG | ||||
| 381MG 25% |
|
270% | sodium | 5% |
|
103MG 7% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
12UG 2% | ||
| 0.1MG 0.1% |
|
>999% | Vitamin C | 5% |
|
||
|
|
5% | Vitamin D | >999% |
|
15IU 3% | ||
| 103MG 10% |
|
636% | calcium | 5% |
|
14MG 1% | |
| 2.5MG 14% |
|
127% | iron | 5% |
|
1.1MG 6% | |
| 78MG 25% |
|
160% | magnesium | 5% |
|
30MG 10% | |
| 230MG 10% |
|
5% | potassium | 4% |
|
239MG 10% | |
| 0.28MG 25% |
|
459% | thiamin (Vit B1) | 5% |
|
0.05MG 4% | |
| 0.13MG 12% |
|
5% | riboflavin (Vit B2) | 115% |
|
0.28MG 26% | |
| 4MG 29% |
|
5% | niacin (Vit B3) | 140% |
|
9.6MG 68% | |
| 0.26MG 20% |
|
5% | Vitamin B6 | 138% |
|
0.62MG 47% | |
| 0.34MG 7% |
|
5% | pantothenic acid (Vit B5) | 179% |
|
0.95MG 19% | |
| 75UG 19% |
|
733% | folate (Vit B9) | 5% |
|
9UG 2% | |
|
|
5% | Vitamin B12 | >999% |
|
1UG 43% | ||
| 0.37MG 3% |
|
428% | Vitamin E | 5% |
|
0.07MG 1% | |
| 1.4UG 2% |
|
>999% | Vitamin K | 5% |
|
||
| 13G 27% |
|
5% | protein | 123% |
|
29G 57% | |
| 22MG 5% |
|
5% | choline | 295% |
|
87MG 21% | |
| 0.28MG 24% |
|
211% | copper | 5% |
|
0.09MG 8% | |
| 2MG 113% |
|
>999% | manganese | 5% |
|
0.01MG 1% | |
| 228MG 33% |
|
2% | phosphorus | 5% |
|
223MG 32% | |
| 33UG 60% |
|
10% | selenium | 5% |
|
30UG 54% | |
| 1.7MG 21% |
|
5% | zinc | 47% |
|
2.5MG 31% | |
| 37G | 5% | Water | 73% | 64G | |||
| 26G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does whole wheat bread or turkey contain more calories in 100 grams?Both whole wheat bread and turkey are high in calories. Whole wheat bread has 40% more calories than turkey - whole wheat bread has 265 calories in 100g and turkey has 189 calories.
Is whole wheat bread or turkey better for protein?
Both whole wheat bread and turkey are high in protein. Turkey has 110% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and turkey has 28.6g of protein.
Does whole wheat bread or turkey have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and turkey has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does whole wheat bread or turkey contain more calcium?
Whole wheat bread is a rich source of calcium and it has 640% more calcium than turkey - whole wheat bread has 103mg of calcium in 100 grams and turkey has 14mg of calcium.
Does whole wheat bread or turkey contain more potassium?
Both whole wheat bread and turkey 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 turkey has 239mg of potassium.