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Rice vs Bread - In-Depth Nutrition Comparison

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Significant differences between Rice and Bread

  • The amount of Selenium, Manganese, Iron, Vitamin B3, Vitamin B2, Vitamin B1, Phosphorus, Fiber, and Calcium in Bread is higher than in Rice.
  • Bread covers your daily Selenium needs 47% more than Rice.
  • Rice contains less Sodium.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Bread, wheat, toasted.

Infographic

Rice vs Bread infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Bread
Contains less Sodium -99.8%
Contains more Iron +240.8%
Contains more Calcium +1550%
Contains more Potassium +537.1%
Contains more Magnesium +391.7%
Contains more Copper +187%
Contains more Zinc +200%
Contains more Phosphorus +337.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains less Sodium -99.8%
Contains more Iron +240.8%
Contains more Calcium +1550%
Contains more Potassium +537.1%
Contains more Magnesium +391.7%
Contains more Copper +187%
Contains more Zinc +200%
Contains more Phosphorus +337.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
0
:
9
Bread
Contains more Vitamin C +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +169.3%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +323.4%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +64.5%
Contains more Vitamin K +∞%
Contains more Folate +48.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +169.3%
Contains more Vitamin B2 +2838.5%
Contains more Vitamin B3 +323.4%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +64.5%
Contains more Vitamin K +∞%
Contains more Folate +48.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
38
Bread
Mineral Summary Score
14
Rice
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
78%
Bread
Carbohydrates
28%
Rice
56%
Bread
Fats
1%
Rice
20%
Bread

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.37g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.912g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.7)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (60)

All nutrients comparison - raw data values

Nutrient Rice Bread Opinion
Calories 130 313 Bread
Protein 2.69 12.96 Bread
Fats 0.28 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 28.17 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 4.09 Bread
Calcium 10 165 Bread
Potassium 35 223 Bread
Magnesium 12 59 Bread
Sugar 0.05 6.42 Rice
Fiber 0.4 4.7 Bread
Copper 0.069 0.198 Bread
Zinc 0.49 1.47 Bread
Starch
Phosphorus 43 188 Bread
Sodium 1 601 Rice
Vitamin A 0 0
Vitamin E 0.04 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.163 0.439 Bread
Vitamin B2 0.013 0.382 Bread
Vitamin B3 1.476 6.25 Bread
Vitamin B5 0.39 0.456 Bread
Vitamin B6 0.093 0.153 Bread
Vitamin B12 0 0
Vitamin K 0 5.7 Bread
Folate 58 86 Bread
Trans Fat
Saturated Fat 0.077 0.989 Rice
Monounsaturated Fat 0.088 1.019 Bread
Polyunsaturated fat 0.076 1.72 Bread
Tryptophan 0.031 0.092 Bread
Threonine 0.096 0.299 Bread
Isoleucine 0.116 0.258 Bread
Leucine 0.222 0.461 Bread
Lysine 0.097 0.215 Bread
Methionine 0.063 0.105 Bread
Phenylalanine 0.144 0.315 Bread
Valine 0.164 0.31 Bread
Histidine 0.063 0.15 Bread
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. 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.