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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.
Brown rice
Brown rice
5
:
5
White Bread
White Bread
Contains more Magnesium +69.6%
Contains less Sodium -99.2%
Contains more Manganese +81.7%
Contains more Calcium +4700%
Contains more Iron +544.6%
Contains more Potassium +46.5%
Contains more Selenium +279.3%
Equal in Phosphorus - 98
Equal in Zinc - 0.74
Equal in Copper - 0.101
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +69.6%
Contains less Sodium -99.2%
Contains more Manganese +81.7%
Contains more Calcium +4700%
Contains more Iron +544.6%
Contains more Potassium +46.5%
Contains more Selenium +279.3%
Equal in Phosphorus - 98
Equal in Zinc - 0.74
Equal in Copper - 0.101

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.
Brown rice
Brown rice
1
:
7
White Bread
White Bread
Contains more Vitamin B6 +41.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.4%
Contains more Vitamin B1 +199.4%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B3 +86.6%
Contains more Vitamin B5 +41.1%
Contains more Folate +1133.3%
Equal in Vitamin K - 0.2
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin B6 +41.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.4%
Contains more Vitamin B1 +199.4%
Contains more Vitamin B2 +252.2%
Contains more Vitamin B3 +86.6%
Contains more Vitamin B5 +41.1%
Contains more Folate +1133.3%
Equal in Vitamin K - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
White Bread
White Bread
Contains more Water +92.9%
Contains more Protein +223%
Contains more Fats +243.3%
Contains more Carbs +93.2%
Contains more Other +350%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
White Bread
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 Water +92.9%
Contains more Protein +223%
Contains more Fats +243.3%
Contains more Carbs +93.2%
Contains more Other +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
White Bread
White Bread
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +62.3%
Contains more Polyunsaturated fat +337.7%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +62.3%
Contains more Polyunsaturated fat +337.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
White Bread
White Bread
Contains more Sucrose +∞%
Contains more Starch +49.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
White Bread
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 Sucrose +∞%
Contains more Starch +49.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 White Bread
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
35%
White Bread
Minerals Daily Need Coverage Score
32%
Brown rice
56%
White Bread

Comparison summary

Which food is cheaper?
White Bread
White Bread is cheaper (difference - $2)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 5.43g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 486mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.438g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 7)
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.

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.