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  6. White Bread vs. Rice

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, Vitamin B3, Folate, Selenium, Vitamin B2, Calcium, Fiber, and Phosphorus.
  • Daily need coverage for Vitamin B1 from White Bread is 43% higher.
  • White Bread contains 490 times more Sodium than Rice. White Bread contains 490mg of Sodium, while Rice contains 1mg.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Rice, white, long-grain, regular, unenriched, cooked without salt.

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.
White Bread
White Bread
9
:
1
Rice
Rice
Contains more Calcium +1340%
Contains more Iron +1705%
Contains more Magnesium +91.7%
Contains more Phosphorus +127.9%
Contains more Potassium +260%
Contains more Zinc +51%
Contains more Copper +46.4%
Contains more Manganese +13.6%
Contains more Selenium +193.3%
Contains less Sodium -99.8%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +1340%
Contains more Iron +1705%
Contains more Magnesium +91.7%
Contains more Phosphorus +127.9%
Contains more Potassium +260%
Contains more Zinc +51%
Contains more Copper +46.4%
Contains more Manganese +13.6%
Contains more Selenium +193.3%
Contains less Sodium -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.
White Bread
White Bread
8
:
1
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +2565%
Contains more Vitamin B2 +1769.2%
Contains more Vitamin B3 +1095%
Contains more Vitamin B5 +37.4%
Contains more Folate +3600%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.093
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Rice
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% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +2565%
Contains more Vitamin B2 +1769.2%
Contains more Vitamin B3 +1095%
Contains more Vitamin B5 +37.4%
Contains more Folate +3600%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Rice
Rice
Contains more Protein +229%
Contains more Fats +1089.3%
Contains more Carbs +75.4%
Contains more Other +371.4%
Contains more Water +87.9%
White Bread
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
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 Protein +229%
Contains more Fats +1089.3%
Contains more Carbs +75.4%
Contains more Other +371.4%
Contains more Water +87.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +580.7%
Contains more Polyunsaturated fat +2007.9%
Contains less Saturated Fat -89%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +580.7%
Contains more Polyunsaturated fat +2007.9%
Contains less Saturated Fat -89%

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 Rice
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient White Bread Rice Opinion
Net carbs 46.72g 27.77g White Bread
Protein 8.85g 2.69g White Bread
Fats 3.33g 0.28g White Bread
Carbs 49.42g 28.17g White Bread
Calories 266kcal 130kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 0.05g Rice
Fiber 2.7g 0.4g White Bread
Calcium 144mg 10mg White Bread
Iron 3.61mg 0.2mg White Bread
Magnesium 23mg 12mg White Bread
Phosphorus 98mg 43mg White Bread
Potassium 126mg 35mg White Bread
Sodium 490mg 1mg Rice
Zinc 0.74mg 0.49mg White Bread
Copper 0.101mg 0.069mg White Bread
Manganese 0.536mg 0.472mg White Bread
Selenium 22µg 7.5µg White Bread
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 0.04mg White Bread
Vitamin B1 0.533mg 0.02mg White Bread
Vitamin B2 0.243mg 0.013mg White Bread
Vitamin B3 4.78mg 0.4mg White Bread
Vitamin B5 0.536mg 0.39mg White Bread
Vitamin B6 0.087mg 0.093mg Rice
Folate 111µg 3µg White Bread
Vitamin K 0.2µg 0µg White Bread
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Trans Fat 0.027g Rice
Saturated Fat 0.698g 0.077g Rice
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.088g White Bread
Polyunsaturated fat 1.602g 0.076g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
White Bread
5%
Rice
Minerals Daily Need Coverage Score
56%
White Bread
18%
Rice

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 5.62g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.621g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/169757/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.