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 | 13.0 g | 9.0 g |
| Fiber · per 100 g | 6.8 g | 2.7 g |
| Energy · per 100 g | 247 kcal | 266 kcal |
| Protein · per 100 kcal | 5.3 g | 3.4 g |
| To hit 30 g protein | 231 g · 570 kcal | 333 g · 887 kcal |
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.