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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
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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
:
Contains more Iron +630.4%
Contains more Calcium +5400%
Contains more Potassium +159.3%
Contains more Magnesium +51.3%
Contains more Copper +86.8%
Contains more Zinc +107%
Contains more Phosphorus +82.5%
Contains less Sodium -99.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +630.4%
Contains more Calcium +5400%
Contains more Potassium +159.3%
Contains more Magnesium +51.3%
Contains more Copper +86.8%
Contains more Zinc +107%
Contains more Phosphorus +82.5%
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 C +∞%
Contains more Vitamin E +41.2%
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 Vitamin K +2750%
Contains more Folate +855.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin E +41.2%
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 Vitamin K +2750%
Contains more Folate +855.6%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.