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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
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" 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 Calcium +1550%
Contains more Iron +240.8%
Contains more Magnesium +391.7%
Contains more Phosphorus +337.2%
Contains more Potassium +537.1%
Contains more Zinc +200%
Contains more Copper +187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains less Sodium -99.8%
Contains more Calcium +1550%
Contains more Iron +240.8%
Contains more Magnesium +391.7%
Contains more Phosphorus +337.2%
Contains more Potassium +537.1%
Contains more Zinc +200%
Contains more Copper +187%

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 E +500%
Contains more Vitamin C +∞%
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 Folate +48.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
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 Folate +48.3%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Rice Bread Opinion
Net carbs 27.77g 51.07g Bread
Protein 2.69g 12.96g Bread
Fats 0.28g 4.27g Bread
Carbs 28.17g 55.77g Bread
Calories 130kcal 313kcal Bread
Starch g g
Fructose g g
Sugar 0.05g 6.42g Rice
Fiber 0.4g 4.7g Bread
Calcium 10mg 165mg Bread
Iron 1.2mg 4.09mg Bread
Magnesium 12mg 59mg Bread
Phosphorus 43mg 188mg Bread
Potassium 35mg 223mg Bread
Sodium 1mg 601mg Rice
Zinc 0.49mg 1.47mg Bread
Copper 0.069mg 0.198mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.04mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.163mg 0.439mg Bread
Vitamin B2 0.013mg 0.382mg Bread
Vitamin B3 1.476mg 6.25mg Bread
Vitamin B5 0.39mg 0.456mg Bread
Vitamin B6 0.093mg 0.153mg Bread
Folate 58µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.7µg Bread
Tryptophan 0.031mg 0.092mg Bread
Threonine 0.096mg 0.299mg Bread
Isoleucine 0.116mg 0.258mg Bread
Leucine 0.222mg 0.461mg Bread
Lysine 0.097mg 0.215mg Bread
Methionine 0.063mg 0.105mg Bread
Phenylalanine 0.144mg 0.315mg Bread
Valine 0.164mg 0.31mg Bread
Histidine 0.063mg 0.15mg Bread
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.077g 0.989g Rice
Monounsaturated Fat 0.088g 1.019g Bread
Polyunsaturated fat 0.076g 1.72g Bread

Which food is preferable for your diet?

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

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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

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)

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.