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Bread vs Rice - In-Depth Nutrition Comparison

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Significant differences between Bread and Rice

  • The amount of Iron, Selenium, Manganese, Vitamin B3, Vitamin B1, Vitamin B2, Folate, Phosphorus, and Fiber in Bread is higher than in Rice.
  • Bread covers your daily Iron needs 49% 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, unenriched, cooked without salt.

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
Bread
7
:
1
Rice
Rice
Contains more Calcium +1550%
Contains more Iron +1945%
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%
Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1550%
Contains more Iron +1945%
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
Bread
9
:
0
Rice
Rice
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2095%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +1462.5%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +64.5%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%
Bread
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%
Rice
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% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2095%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +1462.5%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +64.5%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bread
Bread
4
:
1
Rice
Rice
Contains more Protein +381.8%
Contains more Fats +1425%
Contains more Carbs +98%
Contains more Other +559.5%
Contains more Water +182.5%
Bread
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
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 Protein +381.8%
Contains more Fats +1425%
Contains more Carbs +98%
Contains more Other +559.5%
Contains more Water +182.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bread
Bread
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +1058%
Contains more Polyunsaturated fat +2163.2%
Contains less Saturated Fat -92.2%
Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +1058%
Contains more Polyunsaturated fat +2163.2%
Contains less Saturated Fat -92.2%

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
Sugar 6.42g 0.05g Rice
Fiber 4.7g 0.4g Bread
Calcium 165mg 10mg Bread
Iron 4.09mg 0.2mg 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 E 0.24mg 0.04mg Bread
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.02mg Bread
Vitamin B2 0.382mg 0.013mg Bread
Vitamin B3 6.25mg 0.4mg Bread
Vitamin B5 0.456mg 0.39mg Bread
Vitamin B6 0.153mg 0.093mg Bread
Folate 86µg 3µg Bread
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
Saturated Fat 0.989g 0.077g Rice
Monounsaturated Fat 1.019g 0.088g Bread
Polyunsaturated fat 1.72g 0.076g Bread
Omega-3 - ALA 0.161g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
38%
Bread
5%
Rice
Minerals Daily Need Coverage Score
66%
Bread
10%
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/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.