White Bread vs. Yogurt
Nutrition comparison of White Bread and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and yogurt:
- Both white bread and yogurt are high in calcium.
- White bread has 70% less saturated fat than yogurt.
- White bread has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- White bread is a great source of protein.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and yogurt has 74% less calories than white bread - white bread has 238 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. White bread has a macronutrient ratio of 18:74:8 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Yogurt | |
|---|---|---|
| Protein | 18% | 22% |
| Carbohydrates | 74% | 30% |
| Fat | 8% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and yogurt has 89% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than yogurt - white bread has 9.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
White bread and yogurt contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
White bread is a great source of protein and it has 207% more protein than yogurt - white bread has 10.7g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
White bread has 70% less saturated fat than yogurt - white bread has 0.63g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both white bread and yogurt are low in trans fat - white bread has 0.03g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
White bread has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and white bread contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than white bread - yogurt has 27ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Yogurt and white bread contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and yogurt contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
White bread and yogurt contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both white bread and yogurt contain significant amounts of riboflavin and pantothenic acid.
| White Bread | Yogurt | |
|---|---|---|
| Thiamin | 0.51 MG | 0.029 MG |
| Riboflavin | 0.255 MG | 0.142 MG |
| Niacin | 4.455 MG | 0.075 MG |
| Pantothenic acid | 0.455 MG | 0.389 MG |
| Vitamin B6 | 0.08 MG | 0.032 MG |
| Folate | 127 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Both white bread and yogurt are high in calcium. White bread has 465% more calcium than yogurt - white bread has 684mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
White bread is an excellent source of iron and it has 96 times more iron than yogurt - white bread has 4.9mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
White bread and yogurt contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and yogurt has 155mg 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 white bread and yogurt contain small amounts of beta-carotene.
| White Bread | Yogurt | |
|---|---|---|
| beta-carotene | 2 UG | 5 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| White Bread | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.027 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than yogurt per 100 grams.
| White Bread | Yogurt | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.065 G |
| Total | 0.881 G | 0.065 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: White Bread (Bread, white wheat) and Yogurt (Yogurt, plain, whole milk) .
White Bread g
()
|
Daily Values (%) |
Yogurt 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 white bread or yogurt contain more calories in 100 grams?White bread is high in calories and yogurt has 70% less calories than white bread - white bread has 238 calories in 100g and yogurt has 61 calories.
Does white bread or yogurt have more carbohydrates?
By weight, white bread is high in carbohydrates and yogurt has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does white bread or yogurt contain more calcium?
Both white bread and yogurt are high in calcium. White bread has 470% more calcium than yogurt - white bread has 684mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does white bread or yogurt contain more iron?
White bread is an abundant source of iron and it has 96 times more iron than yogurt - white bread has 4.9mg of iron in 100 grams and yogurt has 0.05mg of iron.