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Bread vs Rice - In-Depth Nutrition Comparison

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Significant differences between Bread and Rice

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
1
Rice
Contains more Calcium +1550%
Contains more Iron +240.8%
Contains more Magnesium +391.7%
Contains more Phosphorus +337.2%
Contains more Potassium +537.1%
Contains more Zinc +200%
Contains more Copper +187%
Contains less Sodium -99.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1550%
Contains more Iron +240.8%
Contains more Magnesium +391.7%
Contains more Phosphorus +337.2%
Contains more Potassium +537.1%
Contains more Zinc +200%
Contains more Copper +187%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
9
:
0
Rice
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +169.3%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +323.4%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +64.5%
Contains more Folate +48.3%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +169.3%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +323.4%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +64.5%
Contains more Folate +48.3%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Bread Rice Opinion
Net carbs 51.07g 27.77g Bread
Protein 12.96g 2.69g Bread
Fats 4.27g 0.28g Bread
Carbs 55.77g 28.17g Bread
Calories 313kcal 130kcal Bread
Starch g g
Fructose g g
Sugar 6.42g 0.05g Rice
Fiber 4.7g 0.4g Bread
Calcium 165mg 10mg Bread
Iron 4.09mg 1.2mg Bread
Magnesium 59mg 12mg Bread
Phosphorus 188mg 43mg Bread
Potassium 223mg 35mg Bread
Sodium 601mg 1mg Rice
Zinc 1.47mg 0.49mg Bread
Copper 0.198mg 0.069mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.04mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.163mg Bread
Vitamin B2 0.382mg 0.013mg Bread
Vitamin B3 6.25mg 1.476mg Bread
Vitamin B5 0.456mg 0.39mg Bread
Vitamin B6 0.153mg 0.093mg Bread
Folate 86µg 58µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 0µg Bread
Tryptophan 0.092mg 0.031mg Bread
Threonine 0.299mg 0.096mg Bread
Isoleucine 0.258mg 0.116mg Bread
Leucine 0.461mg 0.222mg Bread
Lysine 0.215mg 0.097mg Bread
Methionine 0.105mg 0.063mg Bread
Phenylalanine 0.315mg 0.144mg Bread
Valine 0.31mg 0.164mg Bread
Histidine 0.15mg 0.063mg Bread
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.077g Rice
Monounsaturated Fat 1.019g 0.088g Bread
Polyunsaturated fat 1.72g 0.076g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
13
Rice
Mineral Summary Score
66
Bread
14
Rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
16%
Rice
Carbohydrates
56%
Bread
28%
Rice
Fats
20%
Bread
1%
Rice

Comparison summary

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 is cheaper?
Bread
Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.