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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% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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 D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.2µg

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

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
Calories 123kcal 266kcal White Bread
Protein 2.74g 8.85g White Bread
Fats 0.97g 3.33g White Bread
Net carbs 23.98g 46.72g White Bread
Carbs 25.58g 49.42g White Bread
Magnesium 39mg 23mg Brown rice
Calcium 3mg 144mg White Bread
Potassium 86mg 126mg White Bread
Iron 0.56mg 3.61mg White Bread
Sugar 0.24g 5.67g Brown rice
Fiber 1.6g 2.7g White Bread
Copper 0.106mg 0.101mg Brown rice
Zinc 0.71mg 0.74mg White Bread
Starch 24.79g 37.17g White Bread
Phosphorus 103mg 98mg Brown rice
Sodium 4mg 490mg Brown rice
Vitamin A 0IU 1IU White Bread
Vitamin E 0.17mg 0.22mg White Bread
Manganese 0.974mg 0.536mg Brown rice
Selenium 5.8µg 22µg 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
Vitamin K 0.2µg 0.2µg
Folate 9µg 111µg White Bread
Trans Fat 0g 0.027g Brown rice
Choline 9.2mg 14.6mg White Bread
Saturated Fat 0.26g 0.698g Brown rice
Monounsaturated Fat 0.369g 0.599g White Bread
Polyunsaturated fat 0.366g 1.602g White Bread
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
Fructose 0g 2.43g White Bread
Omega-3 - EPA 0g 0.001g White Bread
Omega-3 - ALA 0.011g 0.166g White Bread
Omega-6 - Eicosadienoic acid 0g 0.002g White 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 White 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
33%
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.