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, protein, vitamin B1, phosphorus, and fiber 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

Wheat Bread

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

Wheat Bread

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Protein	2.69g	12.96g	21%
Phosphorus	43mg	188mg	21%
Fiber	0.4g	4.7g	17%
Calcium	10mg	165mg	16%
Copper	0.069mg	0.198mg	14%
Magnesium	12mg	59mg	11%
Polyunsaturated fat	0.076g	1.72g	11%
Omega-3 (ALA)		0.161g	10%
Calories	130kcal	313kcal	9%
Carbs	28.17g	55.77g	9%
Zinc	0.49mg	1.47mg	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 E	0.04mg	0.24mg	1%
Vitamin B5	0.39mg	0.456mg	1%
Protein per 100 calories	2.1g	4.1g	N/A
Calories per 10 g protein	483kcal	242kcal	N/A
Weight per 100 calories	77g	32g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.8	N/A
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%