Whole wheat bread vs White bread
Whole wheat bread counts toward 30 plants a week; White bread doesn't.
| Whole wheat bread | White bread | |
|---|---|---|
| Protein · per 100 g | 12.4 g | 8.8 g |
| Carbs · per 100 g | 42.7 g | 49.4 g |
| Fat · per 100 g | 3.5 g | 3.3 g |
| Fiber · per 100 g | 6.0 g | 2.7 g |
| Energy · per 100 g | 252.0 kcal | 266.0 kcal |
| Protein · per 100 kcal | 4.9 g | 3.3 g |
| To hit 30 g protein | 241 g · 607 kcal | 339 g · 902 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Whole wheat bread delivers 1.5× the protein per calorie of White bread (4.9 g vs 3.3 g per 100 kcal).
More protein / 100 g: Whole wheat breadMore fiber / 100 g: Whole wheat breadLighter per 100 g: Whole wheat breadSmaller 30 g portion: Whole wheat bread
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.