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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 for 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Arborio rice DV% diff.
Selenium 33.4µg 7.5µg 47%
Manganese 1.377mg 0.357mg 44%
Iron 4.09mg 1.46mg 33%
Vitamin B3 6.25mg 1.493mg 30%
Vitamin B2 0.382mg 0.016mg 28%
Sodium 601mg 0mg 26%
Vitamin B1 0.439mg 0.164mg 23%
Phosphorus 188mg 33mg 22%
Protein 12.96g 2.36g 21%
Fiber 4.7g 19%
Calcium 165mg 1mg 16%
Copper 0.198mg 0.072mg 14%
Magnesium 59mg 8mg 12%
Polyunsaturated fat 1.72g 0.05g 11%
Zinc 1.47mg 0.4mg 10%
Calories 313kcal 130kcal 9%
Carbs 55.77g 28.73g 9%
Folate 86µg 59µg 7%
Vitamin B6 0.153mg 0.059mg 7%
Potassium 223mg 26mg 6%
Fats 4.27g 0.19g 6%
Vitamin K 5.7µg 5%
Saturated fat 0.989g 0.051g 4%
Choline 22.1mg 4%
Vitamin E 0.24mg 2%
Monounsaturated fat 1.019g 0.058g 2%
Vitamin B5 0.456mg 0.397mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 28.73g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.027mg 0%
Threonine 0.299mg 0.084mg 0%
Isoleucine 0.258mg 0.102mg 0%
Leucine 0.461mg 0.195mg 0%
Lysine 0.215mg 0.085mg 0%
Methionine 0.105mg 0.056mg 0%
Phenylalanine 0.315mg 0.126mg 0%
Valine 0.31mg 0.144mg 0%
Histidine 0.15mg 0.056mg 0%
Omega-3 - ALA 0.161g N/A

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%

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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.