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  6. Wheat Bread vs. Rice

Wheat Bread vs. Rice — In-Depth Nutrition Comparison

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Significant differences between Wheat Bread and Rice

  • The amount of Selenium, Manganese, Iron, Vitamin B3, Vitamin B2, Vitamin B1, Phosphorus, Fiber, and Calcium in Wheat Bread is higher than in Rice.
  • Wheat Bread covers your daily Selenium needs 47% more than Rice.
  • Rice has 601 times less Sodium than Wheat Bread. Wheat Bread has 601mg of Sodium, while Rice has 1mg.

Specific food types used in this comparison are Bread, wheat, toasted and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Wheat Bread vs 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +391.7%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +537.1%
Contains more IronIron +240.8%
Contains more CopperCopper +187%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +337.2%
Contains more ManganeseManganese +191.7%
Contains more SeleniumSelenium +345.3%
Contains less SodiumSodium -99.8%

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%
Rice
Rice
0
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +169.3%
Contains more Vitamin B2Vitamin B2 +2838.5%
Contains more Vitamin B3Vitamin B3 +323.4%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.3%
Contains more CholineCholine +952.4%
~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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +381.8%
Contains more FatsFats +1425%
Contains more CarbsCarbs +98%
Contains more OtherOther +559.5%
Contains more WaterWater +182.5%

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
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +1058%
Contains more Poly. FatPolyunsaturated fat +2163.2%
Contains less Sat. FatSaturated Fat -92.2%

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 Rice
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Rice Opinion
Calories 313kcal 130kcal Wheat Bread
Protein 12.96g 2.69g Wheat Bread
Fats 4.27g 0.28g Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Net carbs 51.07g 27.77g Wheat Bread
Carbs 55.77g 28.17g Wheat Bread
Magnesium 59mg 12mg Wheat Bread
Calcium 165mg 10mg Wheat Bread
Potassium 223mg 35mg Wheat Bread
Iron 4.09mg 1.2mg Wheat Bread
Sugar 6.42g 0.05g Rice
Fiber 4.7g 0.4g Wheat Bread
Copper 0.198mg 0.069mg Wheat Bread
Zinc 1.47mg 0.49mg Wheat Bread
Phosphorus 188mg 43mg Wheat Bread
Sodium 601mg 1mg Rice
Vitamin E 0.24mg 0.04mg Wheat Bread
Manganese 1.377mg 0.472mg Wheat Bread
Selenium 33.4µg 7.5µg Wheat Bread
Vitamin B1 0.439mg 0.163mg Wheat Bread
Vitamin B2 0.382mg 0.013mg Wheat Bread
Vitamin B3 6.25mg 1.476mg Wheat Bread
Vitamin B5 0.456mg 0.39mg Wheat Bread
Vitamin B6 0.153mg 0.093mg Wheat Bread
Vitamin K 5.7µg 0µg Wheat Bread
Folate 86µg 58µg Wheat Bread
Choline 22.1mg 2.1mg Wheat Bread
Saturated Fat 0.989g 0.077g Rice
Monounsaturated Fat 1.019g 0.088g Wheat Bread
Polyunsaturated fat 1.72g 0.076g Wheat Bread
Tryptophan 0.092mg 0.031mg Wheat Bread
Threonine 0.299mg 0.096mg Wheat Bread
Isoleucine 0.258mg 0.116mg Wheat Bread
Leucine 0.461mg 0.222mg Wheat Bread
Lysine 0.215mg 0.097mg Wheat Bread
Methionine 0.105mg 0.063mg Wheat Bread
Phenylalanine 0.315mg 0.144mg Wheat Bread
Valine 0.31mg 0.164mg Wheat Bread
Histidine 0.15mg 0.063mg 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 Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Rice
Minerals Daily Need Coverage Score
89%
Wheat Bread
22%
Rice

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.7)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.37g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.912g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (60)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.