Whole Wheat Bread vs. Yogurt
Nutrition comparison of Whole Wheat Bread and Yogurt
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
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and yogurt:
- Both whole wheat bread and yogurt are high in calcium.
- Whole wheat bread has 58% less saturated fat than yogurt.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, yogurt 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 Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and yogurt has 77% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, whole wheat bread is much heavier in carbs, much lighter in fat and similar to yogurt for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Yogurt | |
|---|---|---|
| Protein | 20% | 22% |
| Carbohydrates | 66% | 30% |
| Fat | 14% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and yogurt has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than yogurt - whole wheat bread has 7.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Whole wheat bread and yogurt contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 285% more protein than yogurt - whole wheat bread has 13.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Whole wheat bread has 58% less saturated fat than yogurt - whole wheat bread has 0.87g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and yogurt contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than whole wheat bread - yogurt has 27ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Yogurt and whole wheat bread contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and yogurt contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Whole wheat bread and yogurt contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both whole wheat bread and yogurt contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Bread | Yogurt | |
|---|---|---|
| Thiamin | 0.279 MG | 0.029 MG |
| Riboflavin | 0.131 MG | 0.142 MG |
| Niacin | 4.042 MG | 0.075 MG |
| Pantothenic acid | 0.336 MG | 0.389 MG |
| Vitamin B6 | 0.263 MG | 0.032 MG |
| Folate | 75 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Both whole wheat bread and yogurt are high in calcium. Yogurt has 17% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 49 times more iron than yogurt - whole wheat bread has 2.5mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 48% more potassium than yogurt - whole wheat bread has 230mg 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 whole wheat bread and yogurt contain small amounts of beta-carotene.
| Whole Wheat Bread | Yogurt | |
|---|---|---|
| beta-carotene | 1 UG | 5 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 yogurt per 100 grams.
| Whole Wheat Bread | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.027 G |
| Total | 0.205 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than yogurt per 100 grams.
| Whole Wheat Bread | Yogurt | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.065 G |
| Total | 1.669 G | 0.065 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 Yogurt .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Yogurt (Yogurt, plain, whole milk) .
Whole Wheat 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 % |
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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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 % |
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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 yogurt contain more calories in 100 grams?Whole wheat bread is high in calories and yogurt has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and yogurt has 61 calories.
Does whole wheat bread or yogurt have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and yogurt has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does whole wheat bread or yogurt contain more calcium?
Both whole wheat bread and yogurt are high in calcium. Yogurt has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and yogurt has 121mg of calcium.