White bread vs. Wild rice raw — In-Depth Nutrition Comparison
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What are the differences between white bread and wild rice raw?
- White bread is higher in selenium, vitamin B1, and iron; however, wild rice raw is richer in phosphorus, zinc, copper, magnesium, manganese, and vitamin B6.
- Wild rice raw's daily need coverage for phosphorus is 48% more.
- Wild rice raw contains 70 times less sodium than white bread. White bread contains 490mg of sodium, while wild rice raw contains 7mg.
- Wild rice raw has a lower glycemic index (57) than white bread (73).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Wild rice, raw types in this article.
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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.
| Contains more CalciumCalcium | +585.7% |
| Contains more IronIron | +84.2% |
| Contains more SeleniumSelenium | +685.7% |
| Contains more MagnesiumMagnesium | +669.6% |
| Contains more PotassiumPotassium | +238.9% |
| Contains more CopperCopper | +418.8% |
| Contains more ZincZinc | +705.4% |
| Contains more PhosphorusPhosphorus | +341.8% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +147.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +363.5% |
| Contains more FolateFolate | +16.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +272.7% |
| Contains more Vitamin B3Vitamin B3 | +40.9% |
| Contains more Vitamin B5Vitamin B5 | +100.4% |
| Contains more Vitamin B6Vitamin B6 | +349.4% |
| Contains more Vitamin KVitamin K | +850% |
| Contains more CholineCholine | +139.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 98mg | 433mg | 48% |
| Copper | 0.101mg | 0.524mg | 47% |
| Zinc | 0.74mg | 5.96mg | 47% |
| Magnesium | 23mg | 177mg | 37% |
| Vitamin B1 | 0.533mg | 0.115mg | 35% |
| Selenium | 22µg | 2.8µg | 35% |
| Manganese | 0.536mg | 1.329mg | 34% |
| Vitamin B6 | 0.087mg | 0.391mg | 23% |
| Sodium | 490mg | 7mg | 21% |
| Iron | 3.61mg | 1.96mg | 21% |
| Starch | 37.17g | 15% | |
| Fiber | 2.7g | 6.2g | 14% |
| Protein | 8.85g | 14.73g | 12% |
| Vitamin B3 | 4.78mg | 6.733mg | 12% |
| Calcium | 144mg | 21mg | 12% |
| Vitamin B5 | 0.536mg | 1.074mg | 11% |
| Potassium | 126mg | 427mg | 9% |
| Carbs | 49.42g | 74.9g | 8% |
| Polyunsaturated fat | 1.602g | 0.676g | 6% |
| Calories | 266kcal | 357kcal | 5% |
| Folate | 111µg | 95µg | 4% |
| Vitamin E | 0.22mg | 0.82mg | 4% |
| Choline | 14.6mg | 35mg | 4% |
| Fructose | 2.43g | 3% | |
| Fats | 3.33g | 1.08g | 3% |
| Saturated fat | 0.698g | 0.156g | 2% |
| Vitamin K | 0.2µg | 1.9µg | 1% |
| Monounsaturated fat | 0.599g | 0.159g | 1% |
| Vitamin B2 | 0.243mg | 0.262mg | 1% |
| Net carbs | 46.72g | 68.7g | N/A |
| Sugar | 5.67g | 2.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 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
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +208.3% |
| Contains more WaterWater | +369.3% |
| Contains more OtherOther | +29.4% |
| Contains more ProteinProtein | +66.4% |
| Contains more CarbsCarbs | +51.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +276.7% |
| Contains more Poly. FatPolyunsaturated fat | +137% |
| Contains less Sat. FatSaturated fat | -77.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g