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  6. Rice vs. Wheat Bread

Rice vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between rice and wheat Bread

  • The amount of selenium, manganese, iron, vitamin B3, vitamin B2, vitamin B1, phosphorus, fiber, and calcium in wheat Bread is higher than in rice.
  • Wheat 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 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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +391.7%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +537.1%
Contains more IronIron +240.8%
Contains more CopperCopper +187%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +337.2%
Contains more ManganeseManganese +191.7%
Contains more SeleniumSelenium +345.3%

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.
Rice
Rice
0
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +169.3%
Contains more Vitamin B2Vitamin B2 +2838.5%
Contains more Vitamin B3Vitamin B3 +323.4%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.3%
Contains more CholineCholine +952.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Wheat Bread DV% diff.
Selenium 7.5µg 33.4µg 47%
Manganese 0.472mg 1.377mg 39%
Iron 1.2mg 4.09mg 36%
Vitamin B3 1.476mg 6.25mg 30%
Vitamin B2 0.013mg 0.382mg 28%
Sodium 1mg 601mg 26%
Vitamin B1 0.163mg 0.439mg 23%
Phosphorus 43mg 188mg 21%
Protein 2.69g 12.96g 21%
Fiber 0.4g 4.7g 17%
Calcium 10mg 165mg 16%
Copper 0.069mg 0.198mg 14%
Polyunsaturated fat 0.076g 1.72g 11%
Magnesium 12mg 59mg 11%
Calories 130kcal 313kcal 9%
Zinc 0.49mg 1.47mg 9%
Carbs 28.17g 55.77g 9%
Folate 58µg 86µg 7%
Fats 0.28g 4.27g 6%
Potassium 35mg 223mg 6%
Vitamin B6 0.093mg 0.153mg 5%
Vitamin K 0µg 5.7µg 5%
Choline 2.1mg 22.1mg 4%
Saturated fat 0.077g 0.989g 4%
Monounsaturated fat 0.088g 1.019g 2%
Vitamin B5 0.39mg 0.456mg 1%
Vitamin E 0.04mg 0.24mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 27.77g 51.07g N/A
Sugar 0.05g 6.42g N/A
Tryptophan 0.031mg 0.092mg 0%
Threonine 0.096mg 0.299mg 0%
Isoleucine 0.116mg 0.258mg 0%
Leucine 0.222mg 0.461mg 0%
Lysine 0.097mg 0.215mg 0%
Methionine 0.063mg 0.105mg 0%
Phenylalanine 0.144mg 0.315mg 0%
Valine 0.164mg 0.31mg 0%
Histidine 0.063mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 WaterWater +182.5%
Contains more ProteinProtein +381.8%
Contains more FatsFats +1425%
Contains more CarbsCarbs +98%
Contains more OtherOther +559.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -92.2%
Contains more Mono. FatMonounsaturated fat +1058%
Contains more Poly. FatPolyunsaturated fat +2163.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.