Whole Wheat Bread vs. Brown Rice
Nutrition comparison of Whole Wheat Bread and Cooked Brown Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cooked
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and brown rice:
- Both whole wheat bread and brown rice are high in calories.
- Brown rice has 25.6 times less sugar than whole wheat bread.
- Whole wheat bread has more Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and brown rice are high in calories. Whole wheat bread has 115% more calories than brown rice - whole wheat bread has 265 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, lighter in carbs and heavier in fat compared to brown rice per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Brown Rice | |
|---|---|---|
| Protein | 20% | 9% |
| Carbohydrates | 66% | 84% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and brown rice has 41% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 363% more dietary fiber than brown rice - whole wheat bread has 7.4g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 25.6 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 388% more protein than brown rice - whole wheat bread has 13.4g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both whole wheat bread and brown rice are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and brown rice contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Whole wheat bread and brown rice contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Whole wheat bread and brown rice contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more Vitamin B6 and folate. Both whole wheat bread and brown rice contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Whole Wheat Bread | Brown Rice | |
|---|---|---|
| Thiamin | 0.279 MG | 0.178 MG |
| Riboflavin | 0.131 MG | 0.069 MG |
| Niacin | 4.042 MG | 2.561 MG |
| Pantothenic acid | 0.336 MG | 0.38 MG |
| Vitamin B6 | 0.263 MG | 0.123 MG |
| Folate | 75 UG | 9 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 33 times more calcium than brown rice - whole wheat bread has 103mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 346% more iron than brown rice - whole wheat bread has 2.5mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 167% more potassium than brown rice - whole wheat bread has 230mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Whole Wheat Bread | Brown Rice | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.011 G |
| Total | 0.205 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than brown rice per 100 grams.
| Whole Wheat Bread | Brown Rice | |
|---|---|---|
| other omega 6 | 0.002 G | 0.004 G |
| linoleic acid | 1.667 G | 0.355 G |
| Total | 1.669 G | 0.359 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Brown Rice .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Brown Rice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or brown rice contain more calories in 100 grams?Both whole wheat bread and brown rice are high in calories. Whole wheat bread has 120% more calories than brown rice - whole wheat bread has 265 calories in 100g and brown rice has 123 calories.
Does whole wheat bread or brown rice have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and brown rice has 40% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does whole wheat bread or brown rice contain more calcium?
Whole wheat bread is a rich source of calcium and it has 33 times more calcium than brown rice - whole wheat bread has 103mg of calcium in 100 grams and brown rice has 3mg of calcium.