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  6. Brown rice vs. White bread

Brown rice vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between brown rice and white bread?

  • Brown rice is richer in manganese, while white bread is higher in iron, vitamin B1, selenium, folate, calcium, vitamin B3, and vitamin B2.
  • White bread's daily need coverage for iron is 38% higher.
  • White bread has 2 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while white bread has 0.536mg.
  • Brown rice is lower in sodium.

We used Rice, brown, long-grain, cooked and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Brown rice vs White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +69.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +81.7%
Contains more CalciumCalcium +4700%
Contains more PotassiumPotassium +46.5%
Contains more IronIron +544.6%
Contains more SeleniumSelenium +279.3%
~equal in Copper ~0.101mg
~equal in Zinc ~0.74mg
~equal in Phosphorus ~98mg

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +199.4%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B3Vitamin B3 +86.6%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more FolateFolate +1133.3%
Contains more CholineCholine +58.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.2µg

All nutrients comparison - raw data values

Nutrient Brown rice White bread DV% diff.
Iron 0.56mg 3.61mg 38%
Vitamin B1 0.178mg 0.533mg 30%
Selenium 5.8µg 22µg 29%
Folate 9µg 111µg 26%
Sodium 4mg 490mg 21%
Manganese 0.974mg 0.536mg 19%
Vitamin B3 2.561mg 4.78mg 14%
Calcium 3mg 144mg 14%
Vitamin B2 0.069mg 0.243mg 13%
Protein 2.74g 8.85g 12%
Carbs 25.58g 49.42g 8%
Polyunsaturated fat 0.366g 1.602g 8%
Calories 123kcal 266kcal 7%
Starch 24.79g 37.17g 5%
Magnesium 39mg 23mg 4%
Fats 0.97g 3.33g 4%
Fiber 1.6g 2.7g 4%
Fructose 0g 2.43g 3%
Vitamin B6 0.123mg 0.087mg 3%
Vitamin B5 0.38mg 0.536mg 3%
Saturated fat 0.26g 0.698g 2%
Copper 0.106mg 0.101mg 1%
Choline 9.2mg 14.6mg 1%
Monounsaturated fat 0.369g 0.599g 1%
Potassium 86mg 126mg 1%
Phosphorus 103mg 98mg 1%
Net carbs 23.98g 46.72g N/A
Sugar 0.24g 5.67g N/A
Zinc 0.71mg 0.74mg 0%
Vitamin E 0.17mg 0.22mg 0%
Vitamin K 0.2µg 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.011g 0.166g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +92.9%
Contains more ProteinProtein +223%
Contains more FatsFats +243.3%
Contains more CarbsCarbs +93.2%
Contains more OtherOther +350%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -62.8%
Contains more Mono. FatMonounsaturated fat +62.3%
Contains more Poly. FatPolyunsaturated fat +337.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +49.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.