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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, protein, vitamin B2, vitamin B3, vitamin B1, folate, manganese, and calcium.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Wheat Bread DV% diff.
Selenium 5.8µg 33.4µg 50%
Iron 0.56mg 4.09mg 44%
Sodium 4mg 601mg 26%
Vitamin B2 0.069mg 0.382mg 24%
Vitamin B3 2.561mg 6.25mg 23%
Vitamin B1 0.178mg 0.439mg 22%
Protein 2.74g 12.96g 20%
Folate 9µg 86µg 19%
Manganese 0.974mg 1.377mg 18%
Calcium 3mg 165mg 16%
Fiber 1.6g 4.7g 12%
Phosphorus 103mg 188mg 12%
Calories 123kcal 313kcal 10%
Carbs 25.58g 55.77g 10%
Copper 0.106mg 0.198mg 10%
Starch 24.79g 10%
Polyunsaturated fat 0.366g 1.72g 9%
Omega-3 (ALA) 0.011g 0.161g 9%
Zinc 0.71mg 1.47mg 7%
Fats 0.97g 4.27g 5%
Magnesium 39mg 59mg 5%
Vitamin K 0.2µg 5.7µg 5%
Potassium 86mg 223mg 4%
Saturated fat 0.26g 0.989g 3%
Vitamin B5 0.38mg 0.456mg 2%
Vitamin B6 0.123mg 0.153mg 2%
Choline 9.2mg 22.1mg 2%
Monounsaturated fat 0.369g 1.019g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Protein per 100 calories 2.2g 4.1g N/A
Calories per 10 g protein 449kcal 242kcal N/A
Weight per 100 calories 81g 32g N/A
Unsaturated / Saturated Fat ratio 2.8 2.8 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 23.98g 51.07g N/A
Sugar 0.24g 6.42g N/A
Vitamin E 0.17mg 0.24mg 0%
Tryptophan 0.033mg 0.092mg 0%
Threonine 0.095mg 0.299mg 0%
Isoleucine 0.109mg 0.258mg 0%
Leucine 0.214mg 0.461mg 0%
Lysine 0.099mg 0.215mg 0%
Methionine 0.058mg 0.105mg 0%
Phenylalanine 0.133mg 0.315mg 0%
Valine 0.151mg 0.31mg 0%
Histidine 0.066mg 0.15mg 0%

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%

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%

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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.