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

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Bread Wild rice Opinion
Net carbs 51.07g 68.7g Wild rice
Protein 12.96g 14.73g Wild rice
Fats 4.27g 1.08g Bread
Carbs 55.77g 74.9g Wild rice
Calories 313kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar 6.42g 2.5g Wild rice
Fiber 4.7g 6.2g Wild rice
Calcium 165mg 21mg Bread
Iron 4.09mg 1.96mg Bread
Magnesium 59mg 177mg Wild rice
Phosphorus 188mg 433mg Wild rice
Potassium 223mg 427mg Wild rice
Sodium 601mg 7mg Wild rice
Zinc 1.47mg 5.96mg Wild rice
Copper 0.198mg 0.524mg Wild rice
Vitamin A 0IU 19IU Wild rice
Vitamin E 0.24mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.115mg Bread
Vitamin B2 0.382mg 0.262mg Bread
Vitamin B3 6.25mg 6.733mg Wild rice
Vitamin B5 0.456mg 1.074mg Wild rice
Vitamin B6 0.153mg 0.391mg Wild rice
Folate 86µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 1.9µg Bread
Tryptophan 0.092mg 0.179mg Wild rice
Threonine 0.299mg 0.469mg Wild rice
Isoleucine 0.258mg 0.618mg Wild rice
Leucine 0.461mg 1.018mg Wild rice
Lysine 0.215mg 0.629mg Wild rice
Methionine 0.105mg 0.438mg Wild rice
Phenylalanine 0.315mg 0.721mg Wild rice
Valine 0.31mg 0.858mg Wild rice
Histidine 0.15mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.156g Wild rice
Monounsaturated Fat 1.019g 0.159g Bread
Polyunsaturated fat 1.72g 0.676g Bread

Which food is preferable for your diet?

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

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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

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.

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.