Whole Wheat Bread vs. White Rice
Nutrition comparison of Whole Wheat Bread and Cooked White 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
white 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 white rice:
- Both whole wheat bread and white rice are high in calories.
- Whole wheat bread has more riboflavin, niacin and Vitamin B6.
- 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 White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and white rice are high in calories. Whole wheat bread has 104% more calories than white rice - whole wheat bread has 265 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to white rice per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | White Rice | |
|---|---|---|
| Protein | 20% | 8% |
| Carbohydrates | 65% | 91% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and white rice has 34% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 23 times more dietary fiber than white rice - whole wheat bread has 7.4g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 461% more protein than white rice - whole wheat bread has 13.4g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both whole wheat bread and white rice are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and white rice contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than white rice - whole wheat bread has 0.37mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Whole wheat bread and white rice contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Whole wheat bread has more riboflavin, niacin and Vitamin B6. Both whole wheat bread and white rice contain significant amounts of thiamin, pantothenic acid and folate.
| Whole Wheat Bread | White Rice | |
|---|---|---|
| Thiamin | 0.279 MG | 0.167 MG |
| Riboflavin | 0.131 MG | 0.016 MG |
| Niacin | 4.042 MG | 1.835 MG |
| Pantothenic acid | 0.336 MG | 0.411 MG |
| Vitamin B6 | 0.263 MG | 0.05 MG |
| Folate | 75 UG | 58 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 33 times more calcium than white rice - whole wheat bread has 103mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 68% more iron than white rice - whole wheat bread has 2.5mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 693% more potassium than white rice - whole wheat bread has 230mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Whole Wheat Bread | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.01 G |
| Total | 0.205 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than white rice per 100 grams.
| Whole Wheat Bread | White Rice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.046 G |
| Total | 1.669 G | 0.046 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked White Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 white rice contain more calories in 100 grams?Both whole wheat bread and white rice are high in calories. Whole wheat bread has 100% more calories than white rice - whole wheat bread has 265 calories in 100g and white rice has 130 calories.
Does whole wheat bread or white rice have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and white rice has 30% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does whole wheat bread or white rice contain more calcium?
Whole wheat bread is a rich source of calcium and it has 33 times more calcium than white rice - whole wheat bread has 103mg of calcium in 100 grams and white rice has 3mg of calcium.