Food vs food · USDA FNDDS 2021–2023
White bread vs whole wheat bread
Comparing usual servings (white bread: 1 medium or regular slice, 28 g; whole wheat bread: 1 medium or regular slice, 36 g), USDA’s figures are higher for white bread in 10 of the 65 nutrients it reports, and for whole wheat bread in 29. The widest gaps against the Daily Value: more folate (47.9 µg vs 15.1 µg) in white bread; more fiber (2.16 g vs 0.64 g), copper and selenium in whole wheat bread. Energy: 75 kcal for white bread, 91 kcal for whole wheat bread. Per 100 g, the figures are higher for white bread in 26 and for whole wheat bread in 17.
Every nutrient, side by side
Bread, white
Serving size 1 medium or regular slice · 28 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 75 kcal | |
| Protein | 2.64 g | |
| Carbohydrates | 13.8 g | |
| Fat | 1.01 g | |
| Alcohol | 0 g | |
| Water | 10 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.23 g | 1% |
| Monounsaturated fat | 0.2 g | |
| Polyunsaturated fat | 0.52 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | <0.01 g (more) | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.14 g | |
| SFA 18:0 (stearic) | 0.07 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.2 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.47 g | |
| PUFA 18:3 (linolenic) | 0.06 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.64 g | 2% |
| Sugars | 1.5 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 12.3 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.06 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.06 µg | <1% |
| Thiamin (B1) | 0.14 mg | 12% |
| Riboflavin (B2) | 0.07 mg (more) | 5% |
| Niacin (B3) | 1.33 mg | 8% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 31.1 µg (more) | |
| Folate, DFE | 47.9 µg (more) | 12% |
| Folate, food | 7 µg | |
| Folic acid | 24.1 µg (more) | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 4.09 mg | 1% |
| Minerals | ||
| Calcium | 59.1 mg (more) | 5% |
| Iron | 0.94 mg (more) | 5% |
| Magnesium | 7.56 mg | 2% |
| Phosphorus | 31.6 mg | 3% |
| Potassium | 32.8 mg | 1% |
| Sodium | 126 mg | 5% |
| Zinc | 0.25 mg | 2% |
| Copper | 0.03 mg | 4% |
| Selenium | 6.5 µg | 12% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Bread, whole wheat
Serving size 1 medium or regular slice · 36 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 91 kcal (more) | |
| Protein | 4.43 g (more) | |
| Carbohydrates | 15.5 g (more) | |
| Fat | 1.28 g (more) | |
| Alcohol | 0 g | |
| Water | 13.9 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.26 g (more) | 1% |
| Monounsaturated fat | 0.22 g (more) | |
| Polyunsaturated fat | 0.58 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.16 g (more) | |
| SFA 18:0 (stearic) | 0.08 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.22 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.53 g (more) | |
| PUFA 18:3 (linolenic) | 0.05 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.16 g (more) | 8% |
| Sugars | 1.59 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0.72 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 31.3 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.19 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.81 µg (more) | 2% |
| Thiamin (B1) | 0.14 mg | 12% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 1.59 mg (more) | 10% |
| Vitamin B6 | 0.08 mg (more) | 5% |
| Folate | 15.1 µg | |
| Folate, DFE | 15.1 µg | 4% |
| Folate, food | 15.1 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 9.79 mg (more) | 2% |
| Minerals | ||
| Calcium | 58.7 mg | 5% |
| Iron | 0.92 mg | 5% |
| Magnesium | 27.7 mg (more) | 7% |
| Phosphorus | 76.3 mg (more) | 6% |
| Potassium | 90 mg (more) | 2% |
| Sodium | 155 mg (more) | 7% |
| Zinc | 0.63 mg (more) | 6% |
| Copper | 0.08 mg (more) | 9% |
| Selenium | 9.29 µg (more) | 17% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Bread, white
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 267 kcal (more) | |
| Protein | 9.43 g | |
| Carbohydrates | 49.2 g (more) | |
| Fat | 3.59 g (more) | |
| Alcohol | 0 g | |
| Water | 35.7 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.82 g (more) | 4% |
| Monounsaturated fat | 0.72 g (more) | |
| Polyunsaturated fat | 1.87 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | <0.01 g (more) | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | 0.01 g | |
| SFA 14:0 (myristic) | 0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.49 g (more) | |
| SFA 18:0 (stearic) | 0.25 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.02 g (more) | |
| MUFA 18:1 (oleic) | 0.71 g (more) | |
| MUFA 20:1 (gadoleic) | 0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.68 g (more) | |
| PUFA 18:3 (linolenic) | 0.2 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.3 g | 8% |
| Sugars | 5.34 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 44 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.22 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.2 µg | <1% |
| Thiamin (B1) | 0.51 mg (more) | 42% |
| Riboflavin (B2) | 0.24 mg (more) | 18% |
| Niacin (B3) | 4.76 mg (more) | 30% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 111 µg (more) | |
| Folate, DFE | 171 µg (more) | 43% |
| Folate, food | 25 µg | |
| Folic acid | 86 µg (more) | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 14.6 mg | 3% |
| Minerals | ||
| Calcium | 211 mg (more) | 16% |
| Iron | 3.36 mg (more) | 19% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 113 mg | 9% |
| Potassium | 117 mg | 2% |
| Sodium | 450 mg (more) | 20% |
| Zinc | 0.88 mg | 8% |
| Copper | 0.12 mg | 14% |
| Selenium | 23.2 µg | 42% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Bread, whole wheat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 254 kcal | |
| Protein | 12.3 g (more) | |
| Carbohydrates | 43.1 g | |
| Fat | 3.55 g | |
| Alcohol | 0 g | |
| Water | 38.7 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.73 g | 4% |
| Monounsaturated fat | 0.62 g | |
| Polyunsaturated fat | 1.61 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | 0.01 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.44 g | |
| SFA 18:0 (stearic) | 0.23 g | |
| MUFA 16:1 (palmitoleic) | 0.01 g | |
| MUFA 18:1 (oleic) | 0.6 g | |
| MUFA 20:1 (gadoleic) | 0.02 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.46 g | |
| PUFA 18:3 (linolenic) | 0.14 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 6 g (more) | 21% |
| Sugars | 4.41 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 2 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 87 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.54 mg (more) | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 7.8 µg (more) | 7% |
| Thiamin (B1) | 0.39 mg | 33% |
| Riboflavin (B2) | 0.17 mg | 13% |
| Niacin (B3) | 4.43 mg | 28% |
| Vitamin B6 | 0.22 mg (more) | 13% |
| Folate | 42 µg | |
| Folate, DFE | 42 µg | 10% |
| Folate, food | 42 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 27.2 mg (more) | 5% |
| Minerals | ||
| Calcium | 163 mg | 13% |
| Iron | 2.56 mg | 14% |
| Magnesium | 77 mg (more) | 18% |
| Phosphorus | 212 mg (more) | 17% |
| Potassium | 250 mg (more) | 5% |
| Sodium | 430 mg | 19% |
| Zinc | 1.76 mg (more) | 16% |
| Copper | 0.23 mg (more) | 25% |
| Selenium | 25.8 µg (more) | 47% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. White bread is FNDDS’s “Bread, white” and whole wheat bread is “Bread, whole wheat”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.