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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 iron, selenium, manganese, vitamin B3, vitamin B1, vitamin B2, folate, phosphorus, and fiber in wheat Bread is higher than in rice.
  • Wheat Bread covers your daily iron needs 49% 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, unenriched, cooked without salt.

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% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +391.7%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +537.1%
Contains more IronIron +1945%
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% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +2095%
Contains more Vitamin B2Vitamin B2 +2838.5%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2766.7%
Contains more CholineCholine +952.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Rice DV% diff.
Iron 4.09mg 0.2mg 49%
Selenium 33.4µg 7.5µg 47%
Manganese 1.377mg 0.472mg 39%
Vitamin B3 6.25mg 0.4mg 37%
Vitamin B1 0.439mg 0.02mg 35%
Vitamin B2 0.382mg 0.013mg 28%
Sodium 601mg 1mg 26%
Folate 86µg 3µg 21%
Protein 12.96g 2.69g 21%
Phosphorus 188mg 43mg 21%
Fiber 4.7g 0.4g 17%
Calcium 165mg 10mg 16%
Copper 0.198mg 0.069mg 14%
Polyunsaturated fat 1.72g 0.076g 11%
Magnesium 59mg 12mg 11%
Calories 313kcal 130kcal 9%
Carbs 55.77g 28.17g 9%
Zinc 1.47mg 0.49mg 9%
Fats 4.27g 0.28g 6%
Potassium 223mg 35mg 6%
Vitamin B6 0.153mg 0.093mg 5%
Vitamin K 5.7µg 0µg 5%
Choline 22.1mg 2.1mg 4%
Saturated fat 0.989g 0.077g 4%
Monounsaturated fat 1.019g 0.088g 2%
Vitamin E 0.24mg 0.04mg 1%
Vitamin B5 0.456mg 0.39mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 27.77g N/A
Sugar 6.42g 0.05g N/A
Tryptophan 0.092mg 0.031mg 0%
Threonine 0.299mg 0.096mg 0%
Isoleucine 0.258mg 0.116mg 0%
Leucine 0.461mg 0.222mg 0%
Lysine 0.215mg 0.097mg 0%
Methionine 0.105mg 0.063mg 0%
Phenylalanine 0.315mg 0.144mg 0%
Valine 0.31mg 0.164mg 0%
Histidine 0.15mg 0.063mg 0%
Omega-3 - ALA 0.161g N/A

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%

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/169757/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.