Re: white bread vs wheat bread
There is virtually no difference in "whole wheat" and "white" bread.
Here is the general break down:
White bread is made solely with the starchy endosperm part of the grain which, as most know, has almost no nutrients.
100% Whole Wheat Bread is the same exact starchy endosperm with the nutirents stripped but it has some bran mechanically added back in.
Whole grain bread starts with the starchy endosperm and has both bran and germ mechanically added back in. As with the other options, virtually all nutrients are lost in the process.
If you need bread I would say use sprouted wheat. If you have to eat at Subway, eat a salad.