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  6. Wheat Bread vs. Brown rice

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

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Important differences between Wheat Bread and Brown rice

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

Wheat 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" 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +51.3%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +630.4%
Contains more CopperCopper +86.8%
Contains more ZincZinc +107%
Contains more PhosphorusPhosphorus +82.5%
Contains more ManganeseManganese +41.4%
Contains more SeleniumSelenium +475.9%
Contains less SodiumSodium -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" 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B1Vitamin B1 +146.6%
Contains more Vitamin B2Vitamin B2 +453.6%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +2750%
Contains more FolateFolate +855.6%
Contains more CholineCholine +140.2%
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +373%
Contains more FatsFats +340.2%
Contains more CarbsCarbs +118%
Contains more OtherOther +529.5%
Contains more WaterWater +190%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +176.2%
Contains more Poly. FatPolyunsaturated fat +369.9%
Contains less Sat. FatSaturated Fat -73.7%

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 Brown 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 Brown rice Opinion
Calories 313kcal 123kcal Wheat Bread
Protein 12.96g 2.74g Wheat Bread
Fats 4.27g 0.97g Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Net carbs 51.07g 23.98g Wheat Bread
Carbs 55.77g 25.58g Wheat Bread
Magnesium 59mg 39mg Wheat Bread
Calcium 165mg 3mg Wheat Bread
Potassium 223mg 86mg Wheat Bread
Iron 4.09mg 0.56mg Wheat Bread
Sugar 6.42g 0.24g Brown rice
Fiber 4.7g 1.6g Wheat Bread
Copper 0.198mg 0.106mg Wheat Bread
Zinc 1.47mg 0.71mg Wheat Bread
Starch 24.79g Brown rice
Phosphorus 188mg 103mg Wheat Bread
Sodium 601mg 4mg Brown rice
Vitamin E 0.24mg 0.17mg Wheat Bread
Manganese 1.377mg 0.974mg Wheat Bread
Selenium 33.4µg 5.8µg Wheat Bread
Vitamin B1 0.439mg 0.178mg Wheat Bread
Vitamin B2 0.382mg 0.069mg Wheat Bread
Vitamin B3 6.25mg 2.561mg Wheat Bread
Vitamin B5 0.456mg 0.38mg Wheat Bread
Vitamin B6 0.153mg 0.123mg Wheat Bread
Vitamin K 5.7µg 0.2µg Wheat Bread
Folate 86µg 9µg Wheat Bread
Choline 22.1mg 9.2mg Wheat Bread
Saturated Fat 0.989g 0.26g Brown rice
Monounsaturated Fat 1.019g 0.369g Wheat Bread
Polyunsaturated fat 1.72g 0.366g Wheat Bread
Tryptophan 0.092mg 0.033mg Wheat Bread
Threonine 0.299mg 0.095mg Wheat Bread
Isoleucine 0.258mg 0.109mg Wheat Bread
Leucine 0.461mg 0.214mg Wheat Bread
Lysine 0.215mg 0.099mg Wheat Bread
Methionine 0.105mg 0.058mg Wheat Bread
Phenylalanine 0.315mg 0.133mg Wheat Bread
Valine 0.31mg 0.151mg Wheat Bread
Histidine 0.15mg 0.066mg Wheat Bread
Omega-3 - ALA 0.161g 0.011g Wheat Bread
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
89%
Wheat Bread
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 6)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
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?
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 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. 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.