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Bread vs Wild rice - In-Depth Nutrition Comparison

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Summary of differences between Bread and Wild rice

  • Bread has more Selenium, Vitamin B1, Iron, and Calcium, however Wild rice is higher in Zinc, Copper, Phosphorus, Magnesium, and Vitamin B6.
  • Bread covers your daily need of Selenium 56% more than Wild rice.
  • Bread has 86 times more Sodium than Wild rice. While Bread has 601mg of Sodium, Wild rice has only 7mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Wild rice, raw.

Infographic

Bread vs Wild 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
Contains more Iron +108.7%
Contains more Calcium +685.7%
Contains more Potassium +91.5%
Contains more Magnesium +200%
Contains more Copper +164.6%
Contains more Zinc +305.4%
Contains more Phosphorus +130.3%
Contains less Sodium -98.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +108.7%
Contains more Calcium +685.7%
Contains more Potassium +91.5%
Contains more Magnesium +200%
Contains more Copper +164.6%
Contains more Zinc +305.4%
Contains more Phosphorus +130.3%
Contains less Sodium -98.8%

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +45.8%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +155.6%
Contains more Folate +10.5%
Equal in Vitamin B3 - 6.733
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% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281.7%
Contains more Vitamin B2 +45.8%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin B5 +135.5%
Contains more Vitamin B6 +155.6%
Contains more Folate +10.5%
Equal in Vitamin B3 - 6.733

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
39
Wild rice
Mineral Summary Score
66
Bread
96
Wild 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
88%
Wild rice
Carbohydrates
56%
Bread
75%
Wild rice
Fats
20%
Bread
5%
Wild 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 Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Wild 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?
Wild rice
Wild rice is lower in Sugar (difference - 3.92g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.833g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 3)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Bread Wild rice Opinion
Calories 313 357 Wild rice
Protein 12.96 14.73 Wild rice
Fats 4.27 1.08 Bread
Vitamin C 0.2 0 Bread
Carbs 55.77 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 1.96 Bread
Calcium 165 21 Bread
Potassium 223 427 Wild rice
Magnesium 59 177 Wild rice
Sugar 6.42 2.5 Wild rice
Fiber 4.7 6.2 Wild rice
Copper 0.198 0.524 Wild rice
Zinc 1.47 5.96 Wild rice
Starch
Phosphorus 188 433 Wild rice
Sodium 601 7 Wild rice
Vitamin A 0 19 Wild rice
Vitamin E 0.24 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.439 0.115 Bread
Vitamin B2 0.382 0.262 Bread
Vitamin B3 6.25 6.733 Wild rice
Vitamin B5 0.456 1.074 Wild rice
Vitamin B6 0.153 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 5.7 1.9 Bread
Folate 86 95 Wild rice
Trans Fat
Saturated Fat 0.989 0.156 Wild rice
Monounsaturated Fat 1.019 0.159 Bread
Polyunsaturated fat 1.72 0.676 Bread
Tryptophan 0.092 0.179 Wild rice
Threonine 0.299 0.469 Wild rice
Isoleucine 0.258 0.618 Wild rice
Leucine 0.461 1.018 Wild rice
Lysine 0.215 0.629 Wild rice
Methionine 0.105 0.438 Wild rice
Phenylalanine 0.315 0.721 Wild rice
Valine 0.31 0.858 Wild rice
Histidine 0.15 0.384 Wild rice
Fructose

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.