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White bread vs. Rice — In-Depth Nutrition Comparison

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The main differences between white bread and rice

  • White bread is richer than rice in vitamin B1, iron, selenium, vitamin B3, vitamin B2, calcium, folate, fiber, and phosphorus.
  • Daily need coverage for vitamin B1 for white bread is 31% higher.
  • White bread contains 490 times more sodium than rice. White bread contains 490mg of sodium, while rice contains 1mg.
  • Rice has a lower glycemic index than white bread.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Rice, white, long-grain, regular, enriched, cooked.

Infographic

White bread vs Rice 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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%
Contains more MagnesiumMagnesium +91.7%
Contains more CalciumCalcium +1340%
Contains more PotassiumPotassium +260%
Contains more IronIron +200.8%
Contains more CopperCopper +46.4%
Contains more ZincZinc +51%
Contains more PhosphorusPhosphorus +127.9%
Contains more ManganeseManganese +13.6%
Contains more SeleniumSelenium +193.3%
Contains less SodiumSodium -99.8%

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 Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +227%
Contains more Vitamin B2Vitamin B2 +1769.2%
Contains more Vitamin B3Vitamin B3 +223.8%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.4%
Contains more CholineCholine +595.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Rice DV% diff.
Vitamin B1 0.533mg 0.163mg 31%
Iron 3.61mg 1.2mg 30%
Selenium 22µg 7.5µg 26%
Vitamin B3 4.78mg 1.476mg 21%
Sodium 490mg 1mg 21%
Vitamin B2 0.243mg 0.013mg 18%
Starch 37.17g 15%
Folate 111µg 58µg 13%
Calcium 144mg 10mg 13%
Protein 8.85g 2.69g 12%
Polyunsaturated fat 1.602g 0.076g 10%
Fiber 2.7g 0.4g 9%
Phosphorus 98mg 43mg 8%
Carbs 49.42g 28.17g 7%
Calories 266kcal 130kcal 7%
Fats 3.33g 0.28g 5%
Copper 0.101mg 0.069mg 4%
Saturated fat 0.698g 0.077g 3%
Fructose 2.43g 3%
Vitamin B5 0.536mg 0.39mg 3%
Potassium 126mg 35mg 3%
Manganese 0.536mg 0.472mg 3%
Magnesium 23mg 12mg 3%
Zinc 0.74mg 0.49mg 2%
Choline 14.6mg 2.1mg 2%
Monounsaturated fat 0.599g 0.088g 1%
Vitamin E 0.22mg 0.04mg 1%
Net carbs 46.72g 27.77g N/A
Sugar 5.67g 0.05g N/A
Vitamin B6 0.087mg 0.093mg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g N/A
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
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
Contains more ProteinProtein +229%
Contains more FatsFats +1089.3%
Contains more CarbsCarbs +75.4%
Contains more OtherOther +371.4%
Contains more WaterWater +87.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
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
Contains more Mono. FatMonounsaturated fat +580.7%
Contains more Poly. FatPolyunsaturated fat +2007.9%
Contains less Sat. FatSaturated fat -89%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.