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  6. White bread vs. Brown rice

White bread vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between white bread and brown rice?

  • White bread is richer in iron, vitamin B1, selenium, folate, calcium, vitamin B3, and vitamin B2, while brown rice is higher in manganese.
  • White bread's daily need coverage for iron is 38% higher.
  • Brown rice has 123 times less sodium than white bread. White bread has 490mg of sodium, while brown rice has 4mg.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Rice, brown, long-grain, cooked types in this comparison.

Infographic

White bread vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +4700%
Contains more PotassiumPotassium +46.5%
Contains more IronIron +544.6%
Contains more SeleniumSelenium +279.3%
Contains more MagnesiumMagnesium +69.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +81.7%
~equal in Copper ~0.106mg
~equal in Zinc ~0.71mg
~equal in Phosphorus ~103mg

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +29.4%
Contains more Vitamin B1Vitamin B1 +199.4%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B3Vitamin B3 +86.6%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more FolateFolate +1133.3%
Contains more CholineCholine +58.7%
Contains more Vitamin B6Vitamin B6 +41.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.2µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +223%
Contains more FatsFats +243.3%
Contains more CarbsCarbs +93.2%
Contains more OtherOther +350%
Contains more WaterWater +92.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +62.3%
Contains more Poly. FatPolyunsaturated fat +337.7%
Contains less Sat. FatSaturated fat -62.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +49.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White bread Brown rice
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient White bread Brown rice DV% diff.
Iron 3.61mg 0.56mg 38%
Vitamin B1 0.533mg 0.178mg 30%
Selenium 22µg 5.8µg 29%
Folate 111µg 9µg 26%
Sodium 490mg 4mg 21%
Manganese 0.536mg 0.974mg 19%
Vitamin B3 4.78mg 2.561mg 14%
Calcium 144mg 3mg 14%
Vitamin B2 0.243mg 0.069mg 13%
Protein 8.85g 2.74g 12%
Carbs 49.42g 25.58g 8%
Polyunsaturated fat 1.602g 0.366g 8%
Calories 266kcal 123kcal 7%
Starch 37.17g 24.79g 5%
Magnesium 23mg 39mg 4%
Fats 3.33g 0.97g 4%
Fiber 2.7g 1.6g 4%
Fructose 2.43g 0g 3%
Vitamin B6 0.087mg 0.123mg 3%
Vitamin B5 0.536mg 0.38mg 3%
Saturated fat 0.698g 0.26g 2%
Copper 0.101mg 0.106mg 1%
Choline 14.6mg 9.2mg 1%
Monounsaturated fat 0.599g 0.369g 1%
Potassium 126mg 86mg 1%
Phosphorus 98mg 103mg 1%
Net carbs 46.72g 23.98g N/A
Sugar 5.67g 0.24g N/A
Zinc 0.74mg 0.71mg 0%
Vitamin E 0.22mg 0.17mg 0%
Vitamin K 0.2µg 0.2µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
White bread
13%
Brown rice
Minerals Daily Need Coverage Score
56%
White bread
32%
Brown rice

Comparison summary

Which food is cheaper?
White bread
White bread is cheaper (difference - $2)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 5.43g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 486mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 0.438g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.