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  6. Brown rice vs. Wheat Bread

Brown rice vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between Brown rice and Wheat Bread

  • Brown rice has less Selenium, Iron, Vitamin B2, Vitamin B3, Vitamin B1, Folate, Manganese, Calcium, and Fiber.
  • Wheat Bread's daily need coverage for Selenium is 50% more.
  • Brown rice is lower in Sodium.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Bread, wheat, toasted.

Infographic

Brown rice vs Wheat Bread 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +51.3%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +630.4%
Contains more CopperCopper +86.8%
Contains more ZincZinc +107%
Contains more PhosphorusPhosphorus +82.5%
Contains more ManganeseManganese +41.4%
Contains more SeleniumSelenium +475.9%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B1Vitamin B1 +146.6%
Contains more Vitamin B2Vitamin B2 +453.6%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +2750%
Contains more FolateFolate +855.6%
Contains more CholineCholine +140.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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
Contains more WaterWater +190%
Contains more ProteinProtein +373%
Contains more FatsFats +340.2%
Contains more CarbsCarbs +118%
Contains more OtherOther +529.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated Fat -73.7%
Contains more Mono. FatMonounsaturated Fat +176.2%
Contains more Poly. FatPolyunsaturated fat +369.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Wheat Bread
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Wheat Bread Opinion
Calories 123kcal 313kcal Wheat Bread
Protein 2.74g 12.96g Wheat Bread
Fats 0.97g 4.27g Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Net carbs 23.98g 51.07g Wheat Bread
Carbs 25.58g 55.77g Wheat Bread
Magnesium 39mg 59mg Wheat Bread
Calcium 3mg 165mg Wheat Bread
Potassium 86mg 223mg Wheat Bread
Iron 0.56mg 4.09mg Wheat Bread
Sugar 0.24g 6.42g Brown rice
Fiber 1.6g 4.7g Wheat Bread
Copper 0.106mg 0.198mg Wheat Bread
Zinc 0.71mg 1.47mg Wheat Bread
Starch 24.79g Brown rice
Phosphorus 103mg 188mg Wheat Bread
Sodium 4mg 601mg Brown rice
Vitamin E 0.17mg 0.24mg Wheat Bread
Manganese 0.974mg 1.377mg Wheat Bread
Selenium 5.8µg 33.4µg Wheat Bread
Vitamin B1 0.178mg 0.439mg Wheat Bread
Vitamin B2 0.069mg 0.382mg Wheat Bread
Vitamin B3 2.561mg 6.25mg Wheat Bread
Vitamin B5 0.38mg 0.456mg Wheat Bread
Vitamin B6 0.123mg 0.153mg Wheat Bread
Vitamin K 0.2µg 5.7µg Wheat Bread
Folate 9µg 86µg Wheat Bread
Choline 9.2mg 22.1mg Wheat Bread
Saturated Fat 0.26g 0.989g Brown rice
Monounsaturated Fat 0.369g 1.019g Wheat Bread
Polyunsaturated fat 0.366g 1.72g Wheat Bread
Tryptophan 0.033mg 0.092mg Wheat Bread
Threonine 0.095mg 0.299mg Wheat Bread
Isoleucine 0.109mg 0.258mg Wheat Bread
Leucine 0.214mg 0.461mg Wheat Bread
Lysine 0.099mg 0.215mg Wheat Bread
Methionine 0.058mg 0.105mg Wheat Bread
Phenylalanine 0.133mg 0.315mg Wheat Bread
Valine 0.151mg 0.31mg Wheat Bread
Histidine 0.066mg 0.15mg Wheat Bread
Omega-3 - ALA 0.011g 0.161g Wheat Bread
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Wheat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
13%
Brown rice
36%
Wheat Bread
Minerals Daily Need Coverage Score
32%
Brown rice
89%
Wheat Bread

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 6)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 6.18g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.729g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.