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Wheat Bread vs. Glutinous rice — In-Depth Nutrition Comparison

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Significant differences between Wheat Bread and Glutinous rice

  • The amount of Selenium, Iron, Manganese, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Folate, and Copper in Wheat Bread is higher than in Glutinous rice.
  • Wheat Bread covers your daily Selenium needs 51% more than Glutinous rice.
  • Glutinous rice has 120 times less Sodium than Wheat Bread. Wheat Bread has 601mg of Sodium, while Glutinous rice has 5mg.

Specific food types used in this comparison are Bread, wheat, toasted and Rice, white, glutinous, unenriched, cooked.

Infographic

Wheat Bread vs Glutinous rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +8150%
Contains more Iron +2821.4%
Contains more Magnesium +1080%
Contains more Phosphorus +2250%
Contains more Potassium +2130%
Contains more Zinc +258.5%
Contains more Copper +304.1%
Contains more Manganese +425.6%
Contains more Selenium +496.4%
Contains less Sodium -99.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +8150%
Contains more Iron +2821.4%
Contains more Magnesium +1080%
Contains more Phosphorus +2250%
Contains more Potassium +2130%
Contains more Zinc +258.5%
Contains more Copper +304.1%
Contains more Manganese +425.6%
Contains more Selenium +496.4%
Contains less Sodium -99.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2095%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +2055.2%
Contains more Vitamin B5 +112.1%
Contains more Vitamin B6 +488.5%
Contains more Folate +8500%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2095%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +2055.2%
Contains more Vitamin B5 +112.1%
Contains more Vitamin B6 +488.5%
Contains more Folate +8500%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +541.6%
Contains more Fats +2147.4%
Contains more Carbs +164.4%
Contains more Other +3857.1%
Contains more Water +216.3%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +541.6%
Contains more Fats +2147.4%
Contains more Carbs +164.4%
Contains more Other +3857.1%
Contains more Water +216.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1355.7%
Contains more Polyunsaturated fat +2392.8%
Contains less Saturated Fat -96.1%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +1355.7%
Contains more Polyunsaturated fat +2392.8%
Contains less Saturated Fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Glutinous rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Glutinous rice Opinion
Net carbs 51.07g 20.09g Wheat Bread
Protein 12.96g 2.02g Wheat Bread
Fats 4.27g 0.19g Wheat Bread
Carbs 55.77g 21.09g Wheat Bread
Calories 313kcal 97kcal Wheat Bread
Sugar 6.42g 0.05g Glutinous rice
Fiber 4.7g 1g Wheat Bread
Calcium 165mg 2mg Wheat Bread
Iron 4.09mg 0.14mg Wheat Bread
Magnesium 59mg 5mg Wheat Bread
Phosphorus 188mg 8mg Wheat Bread
Potassium 223mg 10mg Wheat Bread
Sodium 601mg 5mg Glutinous rice
Zinc 1.47mg 0.41mg Wheat Bread
Copper 0.198mg 0.049mg Wheat Bread
Manganese 1.377mg 0.262mg Wheat Bread
Selenium 33.4µg 5.6µg Wheat Bread
Vitamin E 0.24mg 0.04mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.02mg Wheat Bread
Vitamin B2 0.382mg 0.013mg Wheat Bread
Vitamin B3 6.25mg 0.29mg Wheat Bread
Vitamin B5 0.456mg 0.215mg Wheat Bread
Vitamin B6 0.153mg 0.026mg Wheat Bread
Folate 86µg 1µg Wheat Bread
Vitamin K 5.7µg 0µg Wheat Bread
Tryptophan 0.092mg 0.023mg Wheat Bread
Threonine 0.299mg 0.072mg Wheat Bread
Isoleucine 0.258mg 0.087mg Wheat Bread
Leucine 0.461mg 0.167mg Wheat Bread
Lysine 0.215mg 0.073mg Wheat Bread
Methionine 0.105mg 0.047mg Wheat Bread
Phenylalanine 0.315mg 0.108mg Wheat Bread
Valine 0.31mg 0.123mg Wheat Bread
Histidine 0.15mg 0.047mg Wheat Bread
Saturated Fat 0.989g 0.039g Glutinous rice
Monounsaturated Fat 1.019g 0.07g Wheat Bread
Polyunsaturated fat 1.72g 0.069g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
3%
Glutinous rice
Minerals Daily Need Coverage Score
89%
Wheat Bread
11%
Glutinous rice

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 38)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 6.37g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.95g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.