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Bread vs Brown rice - In-Depth Nutrition Comparison

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Important differences between Bread and Brown rice

  • Brown rice has less Selenium, Iron, Vitamin B2, Vitamin B3, Vitamin B1, Folate, Manganese, Calcium, and Fiber.
  • Bread's daily need coverage for Selenium is 50% more.
  • Bread has 150 times more Sodium than Brown rice. Bread has 601mg of Sodium, while Brown rice has 4mg.

The food varieties used in the comparison are Bread, wheat, toasted and Rice, brown, long-grain, cooked.

Infographic

Bread vs Brown 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
Contains more Calcium +5400%
Contains more Iron +630.4%
Contains more Magnesium +51.3%
Contains more Phosphorus +82.5%
Contains more Potassium +159.3%
Contains more Zinc +107%
Contains more Copper +86.8%
Contains less Sodium -99.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +5400%
Contains more Iron +630.4%
Contains more Magnesium +51.3%
Contains more Phosphorus +82.5%
Contains more Potassium +159.3%
Contains more Zinc +107%
Contains more Copper +86.8%
Contains less Sodium -99.3%

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
:
Contains more Vitamin E +41.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146.6%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +144%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +24.4%
Contains more Folate +855.6%
Contains more Vitamin K +2750%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin E +41.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146.6%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +144%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +24.4%
Contains more Folate +855.6%
Contains more Vitamin K +2750%

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 Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bread Brown rice Opinion
Net carbs 51.07g 23.98g Bread
Protein 12.96g 2.74g Bread
Fats 4.27g 0.97g Bread
Carbs 55.77g 25.58g Bread
Calories 313kcal 123kcal Bread
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 6.42g 0.24g Brown rice
Fiber 4.7g 1.6g Bread
Calcium 165mg 3mg Bread
Iron 4.09mg 0.56mg Bread
Magnesium 59mg 39mg Bread
Phosphorus 188mg 103mg Bread
Potassium 223mg 86mg Bread
Sodium 601mg 4mg Brown rice
Zinc 1.47mg 0.71mg Bread
Copper 0.198mg 0.106mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.17mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.178mg Bread
Vitamin B2 0.382mg 0.069mg Bread
Vitamin B3 6.25mg 2.561mg Bread
Vitamin B5 0.456mg 0.38mg Bread
Vitamin B6 0.153mg 0.123mg Bread
Folate 86µg 9µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 0.2µg Bread
Tryptophan 0.092mg 0.033mg Bread
Threonine 0.299mg 0.095mg Bread
Isoleucine 0.258mg 0.109mg Bread
Leucine 0.461mg 0.214mg Bread
Lysine 0.215mg 0.099mg Bread
Methionine 0.105mg 0.058mg Bread
Phenylalanine 0.315mg 0.133mg Bread
Valine 0.31mg 0.151mg Bread
Histidine 0.15mg 0.066mg Bread
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.26g Brown rice
Monounsaturated Fat 1.019g 0.369g Bread
Polyunsaturated fat 1.72g 0.366g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
14
Brown rice
Mineral Summary Score
66
Bread
20
Brown 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%
Brown rice
Carbohydrates
56%
Bread
26%
Brown rice
Fats
20%
Bread
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 6.18g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.729g)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 6)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.7)
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)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.