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  6. Wheat Bread vs. Arborio rice

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

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How are Wheat Bread and Arborio rice different?

  • Wheat Bread is higher than Arborio rice in Selenium, Manganese, Iron, Vitamin B3, Vitamin B2, Vitamin B1, Phosphorus, Calcium, and Copper.
  • Wheat Bread covers your daily need of Selenium 47% more than Arborio rice.

Bread, wheat, toasted and Rice, white, short-grain, enriched, cooked types were used in this article.

Infographic

Wheat Bread vs Arborio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +637.5%
Contains more CalciumCalcium +16400%
Contains more PotassiumPotassium +757.7%
Contains more IronIron +180.1%
Contains more CopperCopper +175%
Contains more ZincZinc +267.5%
Contains more PhosphorusPhosphorus +469.7%
Contains more ManganeseManganese +285.7%
Contains more SeleniumSelenium +345.3%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +167.7%
Contains more Vitamin B2Vitamin B2 +2287.5%
Contains more Vitamin B3Vitamin B3 +318.6%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +159.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.8%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +449.2%
Contains more FatsFats +2147.4%
Contains more CarbsCarbs +94.1%
Contains more OtherOther +1357.9%
Contains more WaterWater +182.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
32% 36% 31%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated Fat +1656.9%
Contains more Poly. FatPolyunsaturated fat +3340%
Contains less Sat. FatSaturated Fat -94.8%

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 Arborio 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 Arborio rice Opinion
Calories 313kcal 130kcal Wheat Bread
Protein 12.96g 2.36g Wheat Bread
Fats 4.27g 0.19g Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Net carbs 51.07g 28.73g Wheat Bread
Carbs 55.77g 28.73g Wheat Bread
Magnesium 59mg 8mg Wheat Bread
Calcium 165mg 1mg Wheat Bread
Potassium 223mg 26mg Wheat Bread
Iron 4.09mg 1.46mg Wheat Bread
Sugar 6.42g Arborio rice
Fiber 4.7g Wheat Bread
Copper 0.198mg 0.072mg Wheat Bread
Zinc 1.47mg 0.4mg Wheat Bread
Phosphorus 188mg 33mg Wheat Bread
Sodium 601mg 0mg Arborio rice
Vitamin E 0.24mg Wheat Bread
Manganese 1.377mg 0.357mg Wheat Bread
Selenium 33.4µg 7.5µg Wheat Bread
Vitamin B1 0.439mg 0.164mg Wheat Bread
Vitamin B2 0.382mg 0.016mg Wheat Bread
Vitamin B3 6.25mg 1.493mg Wheat Bread
Vitamin B5 0.456mg 0.397mg Wheat Bread
Vitamin B6 0.153mg 0.059mg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Folate 86µg 59µg Wheat Bread
Choline 22.1mg Wheat Bread
Saturated Fat 0.989g 0.051g Arborio rice
Monounsaturated Fat 1.019g 0.058g Wheat Bread
Polyunsaturated fat 1.72g 0.05g Wheat Bread
Tryptophan 0.092mg 0.027mg Wheat Bread
Threonine 0.299mg 0.084mg Wheat Bread
Isoleucine 0.258mg 0.102mg Wheat Bread
Leucine 0.461mg 0.195mg Wheat Bread
Lysine 0.215mg 0.085mg Wheat Bread
Methionine 0.105mg 0.056mg Wheat Bread
Phenylalanine 0.315mg 0.126mg Wheat Bread
Valine 0.31mg 0.144mg Wheat Bread
Histidine 0.15mg 0.056mg 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 Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
12%
Arborio rice
Minerals Daily Need Coverage Score
89%
Wheat Bread
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 9)
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?
Arborio rice
Arborio rice is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 601mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.938g)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.