Rice vs. White bread — In-Depth Nutrition Comparison

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The main differences between rice and white bread

White bread is richer than rice in vitamin B1, iron, selenium, vitamin B3, vitamin B2, protein, calcium, folate, and fiber.
Daily need coverage for vitamin B1 for white bread is 31% higher.
Rice contains less sodium.
Rice has a lower glycemic index than white bread.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

White bread

Contains less SodiumSodium

-99.8%

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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

White bread

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.087mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.163mg	0.533mg	31%
Iron	1.2mg	3.61mg	30%
Selenium	7.5µg	22µg	26%
Sodium	1mg	490mg	21%
Vitamin B3	1.476mg	4.78mg	21%
Vitamin B2	0.013mg	0.243mg	18%
Starch		37.17g	15%
Calcium	10mg	144mg	13%
Folate	58µg	111µg	13%
Protein	2.69g	8.85g	12%
Polyunsaturated fat	0.076g	1.602g	10%
Omega-3 (ALA)		0.166g	10%
Fiber	0.4g	2.7g	9%
Phosphorus	43mg	98mg	8%
Calories	130kcal	266kcal	7%
Carbs	28.17g	49.42g	7%
Fats	0.28g	3.33g	5%
Copper	0.069mg	0.101mg	4%
Magnesium	12mg	23mg	3%
Potassium	35mg	126mg	3%
Manganese	0.472mg	0.536mg	3%
Vitamin B5	0.39mg	0.536mg	3%
Saturated fat	0.077g	0.698g	3%
Fructose		2.43g	3%
Zinc	0.49mg	0.74mg	2%
Choline	2.1mg	14.6mg	2%
Vitamin E	0.04mg	0.22mg	1%
Monounsaturated fat	0.088g	0.599g	1%
Protein per 100 calories	2.1g	3.3g	N/A
Calories per 10 g protein	483kcal	301kcal	N/A
Weight per 100 calories	77g	38g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.2	N/A
Net carbs	27.77g	46.72g	N/A
Sugar	0.05g	5.67g	N/A
Vitamin B6	0.093mg	0.087mg	0%
Vitamin K	0µg	0.2µg	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)	0g	0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A