Wheat Bread vs White Bread

In nature, wheat grains are brown because the bran (or outer layer) is brown. When the bran layer is intact, it contains the endosperm and the germ, though only the bran and germ have true nutritional benefit. To get white flour (and hence white bread), wheat grains are stripped of their bran and germ, leaving only the nutrient-poor endosperm.

Wheat bread

Wheat bread has more fiber than white bread, which is why health nuts love it. Fiber is important to both cardiovascular (it lowers cholesterol) and gastrointestinal (it keeps things moving) health, and it serves to slow down digestion of the carbohydrates in wheat bread–imparting longer-lasting energy throughout the day, and throughout a workout. This is important to those who are concerned about maintaining steady insulin levels, as the slower the carbohydrates are digested, the more level the insulin response. White bread, on the other hand, is a fast-digesting carbohydrate, which causes insulin levels to spike–which, during nontraining times, causes energy levels to crash and leads to increased fat storage.

THE WINNER IS… Draw


WHY??? 

White Bread

There are times in a day when a massive insulin spike is required to amplify muscle gains, and that's when wheat bread just won't do. We're sure you've realized that we're talking about postworkout nutrition. The fact is, a dollop of jelly on white bread is among the best ways to get fast carbs after a session cradling the iron. Lest you need reminding, insulin is an anabolic hormone; the more you have after tearing muscle apart, the more muscle you'll rebuild. A day's diet that includes a few slices of white bread is also extremely effective at refilling glycogen stores (and thereby rebooting your metabolism) after a week or so of low-carb dieting.

So, after workouts, white is right. At all other times of the day, you can't beat wheat. Just make sure the label says whole wheat, not multigrain or plain wheat, and that it contains whole-wheat flour (not enriched white flour).

 This chart  below compares some of the nutrient values found in a slice of white bread and one of whole-wheat bread.

NUTRIENT

           WHITE BREAD                                                                   WHEAT BREAD

Calories        69                                                                                        69

Protein          2g                                                                                        3g

Carbs           13g                                                                                     13g

Total Fat       1g                                                                                       1g

Fiber             1g                                                                                       2g

Calcium       39mg                                                                                  20mg

Iron             1mg                                                                                     1mg

Magnesium  6mg                                                                                   24mg

Phosphorus 26mg                                                                                  64mg

Potassium    26mg                                                                                  71mg

Selenium   4.5mcg                                                                                10mcg

Sodium     177mg                                                                                 148mg

Folate       29mcg                                                                                 14mcg


source : Jordana Brown