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  6. Bread, whole-wheat, commercially prepared vs. Rice

Bread, whole-wheat, commercially prepared vs. Rice — In-Depth Nutrition Comparison

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Significant differences between bread, whole-wheat, commercially prepared and rice

  • The amount of manganese, selenium, phosphorus, fiber, vitamin B1, vitamin B3, copper, vitamin E, and iron in bread, whole-wheat, commercially prepared is higher than in rice.
  • Bread, whole-wheat, commercially prepared covers your daily manganese needs 74% more than rice.
  • Rice has 455 times less Sodium than bread, whole-wheat, commercially prepared. Bread, whole-wheat, commercially prepared has 455mg of Sodium, while rice has 1mg.
  • Rice contains less sodium.

Specific food types used in this comparison are Bread, whole-wheat, commercially prepared and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Bread, whole-wheat, commercially prepared 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 54% 48% 22% 93% 76% 48% 91% 59% 284% 140%
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% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +1510%
Contains more PotassiumPotassium +625.7%
Contains more IronIron +105.8%
Contains more CopperCopper +229%
Contains more ZincZinc +261.2%
Contains more PhosphorusPhosphorus +393%
Contains more ManganeseManganese +360.6%
Contains more SeleniumSelenium +242.7%
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% 0.18% 53% 0% 99% 39% 83% 39% 50% 0% 20% 32% 15%
Rice
Rice
1
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6550%
Contains more Vitamin B1Vitamin B1 +141.7%
Contains more Vitamin B2Vitamin B2 +1184.6%
Contains more Vitamin B3Vitamin B3 +200.7%
Contains more Vitamin B5Vitamin B5 +65.6%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1195.2%
Contains more FolateFolate +38.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 4% 43% 39% 2%
Protein: 12.45 g
Fats: 3.5 g
Carbs: 42.71 g
Water: 39.01 g
Other: 2.33 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 +362.8%
Contains more FatsFats +1150%
Contains more CarbsCarbs +51.6%
Contains more OtherOther +454.8%
Contains more WaterWater +75.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 21% 54%
Saturated Fat: Sat. Fat 0.722 g
Monounsaturated Fat: Mono. Fat 0.62 g
Polyunsaturated fat: Poly. Fat 1.592 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 +604.5%
Contains more Poly. FatPolyunsaturated fat +1994.7%
Contains less Sat. FatSaturated Fat -89.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bread, whole-wheat, commercially prepared 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

All nutrients comparison - raw data values

Nutrient Bread, whole-wheat, commercially prepared Rice Opinion
Calories 252kcal 130kcal Bread, whole-wheat, commercially prepared
Protein 12.45g 2.69g Bread, whole-wheat, commercially prepared
Fats 3.5g 0.28g Bread, whole-wheat, commercially prepared
Net carbs 36.71g 27.77g Bread, whole-wheat, commercially prepared
Carbs 42.71g 28.17g Bread, whole-wheat, commercially prepared
Magnesium 75mg 12mg Bread, whole-wheat, commercially prepared
Calcium 161mg 10mg Bread, whole-wheat, commercially prepared
Potassium 254mg 35mg Bread, whole-wheat, commercially prepared
Iron 2.47mg 1.2mg Bread, whole-wheat, commercially prepared
Sugar 4.34g 0.05g Rice
Fiber 6g 0.4g Bread, whole-wheat, commercially prepared
Copper 0.227mg 0.069mg Bread, whole-wheat, commercially prepared
Zinc 1.77mg 0.49mg Bread, whole-wheat, commercially prepared
Starch 28.73g Bread, whole-wheat, commercially prepared
Phosphorus 212mg 43mg Bread, whole-wheat, commercially prepared
Sodium 455mg 1mg Rice
Vitamin A 3IU 0IU Bread, whole-wheat, commercially prepared
Vitamin E 2.66mg 0.04mg Bread, whole-wheat, commercially prepared
Manganese 2.174mg 0.472mg Bread, whole-wheat, commercially prepared
Selenium 25.7µg 7.5µg Bread, whole-wheat, commercially prepared
Vitamin B1 0.394mg 0.163mg Bread, whole-wheat, commercially prepared
Vitamin B2 0.167mg 0.013mg Bread, whole-wheat, commercially prepared
Vitamin B3 4.438mg 1.476mg Bread, whole-wheat, commercially prepared
Vitamin B5 0.646mg 0.39mg Bread, whole-wheat, commercially prepared
Vitamin B6 0.215mg 0.093mg Bread, whole-wheat, commercially prepared
Vitamin K 7.8µg 0µg Bread, whole-wheat, commercially prepared
Folate 42µg 58µg Rice
Trans Fat 0.02g Rice
Choline 27.2mg 2.1mg Bread, whole-wheat, commercially prepared
Saturated Fat 0.722g 0.077g Rice
Monounsaturated Fat 0.62g 0.088g Bread, whole-wheat, commercially prepared
Polyunsaturated fat 1.592g 0.076g Bread, whole-wheat, commercially prepared
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Fructose 2.21g Bread, whole-wheat, commercially prepared
Omega-3 - ALA 0.137g Bread, whole-wheat, commercially prepared
Omega-3 - Eicosatrienoic acid 0.001g Bread, whole-wheat, commercially prepared
Omega-6 - Gamma-linoleic acid 0.002g Bread, whole-wheat, commercially prepared
Omega-6 - Eicosadienoic acid 0.002g Bread, whole-wheat, commercially prepared
Omega-6 - Linoleic acid 1.441g Bread, whole-wheat, commercially prepared

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread, whole-wheat, commercially prepared Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Bread, whole-wheat, commercially prepared
12%
Rice
Minerals Daily Need Coverage Score
91%
Bread, whole-wheat, commercially prepared
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.29g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 454mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.645g)
Which food is lower in glycemic index?
Bread, whole-wheat, commercially prepared
Bread, whole-wheat, commercially prepared is lower in glycemic index (difference - 60)
Which food is cheaper?
Bread, whole-wheat, commercially prepared
Bread, whole-wheat, commercially prepared is cheaper (difference - $1)
Which food is richer in minerals?
Bread, whole-wheat, commercially prepared
Bread, whole-wheat, commercially prepared is relatively richer in minerals
Which food is richer in vitamins?
Bread, whole-wheat, commercially prepared
Bread, whole-wheat, commercially prepared is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bread, whole-wheat, commercially prepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172688/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.