French bread roll vs Whole-wheat bread: Calories, Protein and Which to Choose
A side-by-side comparison of French bread roll and Whole-wheat bread per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | French bread roll | Whole-wheat bread |
|---|---|---|
| kcal | 300 | 252 |
| Protein | 8 g | 12.4 g |
| Carbohydrates | 58.6 g | 42.7 g |
| Sugar | 3 g | 4.4 g |
| Fibre | 2.3 g | 6 g |
| Fat | 3.1 g | 3.5 g |
| Sodium | 648 mg | 450 mg |
| Nutrient | French bread roll | Whole-wheat bread |
|---|---|---|
| kcal | 150 | 76 |
| Protein | 4 g | 3.7 g |
| Carbohydrates | 29.3 g | 12.8 g |
| Sugar | 1.5 g | 1.3 g |
| Fibre | 1.2 g | 1.8 g |
| Fat | 1.6 g | 1.1 g |
| Sodium | 324 mg | 135 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Whole-wheat bread has 4.4 g more protein per 100 g.
- Whole-wheat bread has 48 fewer kcal per 100 g (16% less).
- For protein per calorie, Whole-wheat bread wins: 4.9 g of protein per 100 kcal versus 2.7 g.
- Whole-wheat bread has more fibre: 6 g versus 2.3 g per 100 g.
Swap equivalents
- 100 g of French bread roll has the same calories as 120 g of Whole-wheat bread.
- For the protein in 100 g of French bread roll, you need 65 g of Whole-wheat bread.
Frequently asked questions
Which is better: French bread roll or Whole-wheat bread?
It depends on your goal. Per 100 g, French bread roll has 300 kcal and 8 g of protein; Whole-wheat bread has 252 kcal and 12.4 g. Whole-wheat bread has 4.4 g more protein per 100 g. Whole-wheat bread has 48 fewer kcal per 100 g (16% less). Both fit a balanced diet — the daily total is what matters.
Can I swap French bread roll for Whole-wheat bread?
Yes. To keep calories the same, swap 100 g of French bread roll for about 120 g of Whole-wheat bread. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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