USDA-derived comparison
White / Sourdough Bread vs Wholegrain Bread
White / Sourdough Bread leads for Folate, Vitamin B1 and Iron; Wholegrain Bread answers with Phosphorus, Magnesium and Fiber.
Who each is for: Choose white / Sourdough Bread for folate and vitamin B1. Choose wholegrain Bread for phosphorus and magnesium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
White / Sourdough Bread
Typical serving: 1 slice (45g)
16/100
Wholegrain Bread
Typical serving: 1 slice (40g)
17/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | White / Sourdough Bread | Wholegrain Bread |
|---|---|---|
| Calories | 265 kcal | 247 kcal |
| Protein | 9 g | 13 g |
| Carbs | 49 g | 41 g |
| Fat | 3 g | 3 g |
| Fiber | 3 g | 6 g |
| Sat fat | 1 g | 1 g |
| Sodium | 490 mg | 450 mg |
| Potassium | 115 mg | 250 mg |
| Calcium | 150 mg | 107 mg |
| Iron | 3.6 mg | 2.4 mg |
| Magnesium | 25 mg | 76 mg |
| Zinc | 0.9 mg | 1.8 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 110 µg | 42 µg |
Servings differ: 1 slice of white / sourdough bread is about 45g, 1 slice of wholegrain bread about 40g. Scale accordingly before deciding anything on the 100g basis alone.
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