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Rice cakes vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between rice cakes and wheat Bread?

  • Rice cakes are higher in manganese, phosphorus, magnesium, and copper, yet wheat Bread is higher in iron, vitamin B1, selenium, vitamin B2, and folate.
  • Rice cakes' daily need coverage for manganese is 209% more.
  • Rice cakes have 3 times more magnesium than wheat Bread. While rice cakes have 151mg of magnesium, wheat Bread has only 59mg.
  • The amount of sodium in rice cakes is lower.
  • The glycemic index of wheat Bread is lower.

We used Snacks, rice cakes, brown rice, buckwheat and Bread, wheat, toasted types in this article.

Infographic

Rice cakes 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 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
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 more MagnesiumMagnesium +155.9%
Contains more PotassiumPotassium +34.1%
Contains more CopperCopper +91.9%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +102.1%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +348.8%
Contains more CalciumCalcium +1400%
Contains more IronIron +258.8%
Contains more SeleniumSelenium +103.7%

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 0% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +154.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +683.9%
Contains more Vitamin B2Vitamin B2 +270.9%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more FolateFolate +309.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice cakes Wheat Bread DV% diff.
Manganese 6.18mg 1.377mg 209%
Iron 1.14mg 4.09mg 37%
Vitamin B1 0.056mg 0.439mg 32%
Selenium 16.4µg 33.4µg 31%
Phosphorus 380mg 188mg 27%
Magnesium 151mg 59mg 22%
Sodium 116mg 601mg 21%
Vitamin B2 0.103mg 0.382mg 21%
Copper 0.38mg 0.198mg 20%
Folate 21µg 86µg 16%
Calcium 11mg 165mg 15%
Vitamin B5 1.16mg 0.456mg 14%
Vitamin B3 8.096mg 6.25mg 12%
Zinc 2.5mg 1.47mg 9%
Protein 9g 12.96g 8%
Carbs 80.1g 55.77g 8%
Vitamin K 5.7µg 5%
Fiber 3.8g 4.7g 4%
Choline 22.1mg 4%
Polyunsaturated fat 1.11g 1.72g 4%
Calories 380kcal 313kcal 3%
Potassium 299mg 223mg 2%
Vitamin E 0.24mg 2%
Vitamin B6 0.13mg 0.153mg 2%
Saturated fat 0.64g 0.989g 2%
Fats 3.5g 4.27g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 76.3g 51.07g N/A
Sugar 6.42g N/A
Monounsaturated fat 1.11g 1.019g 0%
Tryptophan 0.125mg 0.092mg 0%
Threonine 0.34mg 0.299mg 0%
Isoleucine 0.358mg 0.258mg 0%
Leucine 0.638mg 0.461mg 0%
Lysine 0.414mg 0.215mg 0%
Methionine 0.152mg 0.105mg 0%
Phenylalanine 0.399mg 0.315mg 0%
Valine 0.489mg 0.31mg 0%
Histidine 0.218mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 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 CarbsCarbs +43.6%
Contains more ProteinProtein +44%
Contains more FatsFats +22%
Contains more WaterWater +310.7%
Contains more OtherOther +84.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 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 -35.3%
Contains more Poly. FatPolyunsaturated fat +55%
~equal in Monounsaturated fat ~1.019g

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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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.