Whole Wheat Bread vs. Whole Milk
Nutrition comparison of Whole Wheat Bread and Whole Milk
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
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and whole milk:
- Both whole wheat bread and whole milk are high in calcium.
- Whole milk has signficantly more Vitamin D than whole wheat bread.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and whole milk has 77% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole wheat bread is much heavier in carbs, much lighter in fat and similar to whole milk for protein. Whole wheat bread has a macronutrient ratio of 20:65:14 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Whole Milk | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 65% | 32% |
| Fat | 14% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and whole milk has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than whole milk - whole wheat bread has 7.4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole wheat bread and whole milk contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 324% more protein than whole milk - whole wheat bread has 13.4g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Whole wheat bread and whole milk contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and whole milk contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than whole wheat bread - whole milk has 46ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than whole wheat bread - whole milk has 51iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and whole milk contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Whole wheat bread and whole milk contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole wheat bread and whole milk contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Bread | Whole Milk | |
|---|---|---|
| Thiamin | 0.279 MG | 0.046 MG |
| Riboflavin | 0.131 MG | 0.169 MG |
| Niacin | 4.042 MG | 0.089 MG |
| Pantothenic acid | 0.336 MG | 0.373 MG |
| Vitamin B6 | 0.263 MG | 0.036 MG |
| Folate | 75 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Both whole wheat bread and whole milk are high in calcium. Whole milk has a little more calcium (10%) than whole wheat bread by weight - whole wheat bread has 103mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 82 times more iron than whole milk - whole wheat bread has 2.5mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 74% more potassium than whole milk - whole wheat bread has 230mg of potassium per 100 grams and whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.
| Whole Wheat Bread | Whole Milk | |
|---|---|---|
| beta-carotene | 1 UG | 7 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than whole milk per 100 grams.
| Whole Wheat Bread | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.075 G |
| Total | 0.205 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than whole milk per 100 grams.
| Whole Wheat Bread | Whole Milk | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.12 G |
| Total | 1.669 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Whole Milk 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 whole milk contain more calories in 100 grams?Whole wheat bread is high in calories and whole milk has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and whole milk has 61 calories.
Does whole wheat bread or whole milk have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and whole milk has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does whole wheat bread or whole milk contain more calcium?
Both whole wheat bread and whole milk are high in calcium. Whole milk has a little more calcium ( 10%) than whole wheat bread by weight - whole wheat bread has 103mg of calcium in 100 grams and whole milk has 113mg of calcium.