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Head to headWhite Bread vs Whole Wheat Bread
Refined against whole — the gap is bigger than you think.
Whole Wheat Bread takes it, 42 to 23. A 19-point gap. A legitimate fiber vehicle — 7g per 100g — if it's actually whole grain. White Bread’s case: Enriched flour doing its best impression of nutrition. Watch out: Sodium runs high in commercial loaves — check the label.
Tale of the tape
| Nutrient | White Bread per 100g | Whole Wheat Bread per 100g |
|---|---|---|
| Calories | 265 | 247 ● |
| Protein | 9g | 13g ● |
| Total Fat | 3.2g ● | 3.4g |
| Saturated Fat | 0.8g | 0.6g ● |
| Dietary Fiber | 2.7g | 7g ● |
| Sodium | 491mg | 400mg ● |
| Cholesterol | 0mg | 0mg |
| Potassium | 115mg | 250mg ● |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where White Bread wins
- Folate: 28% DV vs Whole Wheat Bread’s 0% DV (per 100g).
Where Whole Wheat Bread wins
- Whole Wheat Bread has 1.5x the protein of White Bread per 100 calories.
- Whole Wheat Bread has 2.8x the fiber of White Bread per 100 calories.
Questions
Is White Bread healthier than Whole Wheat Bread?
By our scoring, Whole Wheat Bread grades higher (42 vs 23). The full nutrient comparison is in the tale of the tape above.
Which has more protein, White Bread or Whole Wheat Bread?
White Bread: 3.4g per 100 calories. Whole Wheat Bread: 5.3g per 100 calories.
How many calories are in White Bread vs Whole Wheat Bread?
White Bread: 265 calories per 100g. Whole Wheat Bread: 247 calories per 100g.