White Bread vs. White Rice
Nutrition comparison of White 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
white 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 white bread and white rice:
- Both white bread and white rice are high in calories.
- White bread has more thiamin, riboflavin, niacin and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and white rice are high in calories. White bread has 83% more calories than white rice - white bread has 238 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to white rice per calorie. White bread has a macronutrient ratio of 18:74:8 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | White Rice | |
|---|---|---|
| Protein | 18% | 8% |
| Carbohydrates | 74% | 91% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and white rice has 35% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 29 times more dietary fiber than white rice - white bread has 9.2g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
White rice has less sugar than white bread - white bread has 5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White bread is a great source of protein and it has 348% more protein than white rice - white bread has 10.7g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both white bread and white rice are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
trans fat
Both white bread and white rice are low in trans fat - white bread has 0.03g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
White bread and white rice contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than white rice - white bread has 0.38mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than white rice - white bread has 7.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and white rice contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | White Rice | |
|---|---|---|
| Thiamin | 0.51 MG | 0.167 MG |
| Riboflavin | 0.255 MG | 0.016 MG |
| Niacin | 4.455 MG | 1.835 MG |
| Pantothenic acid | 0.455 MG | 0.411 MG |
| Vitamin B6 | 0.08 MG | 0.05 MG |
| Folate | 127 UG | 58 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 227 times more calcium than white rice - white bread has 684mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White bread is an excellent source of iron and it has 228% more iron than white rice - white bread has 4.9mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
White bread has 338% more potassium than white rice - white bread has 127mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Bread | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.01 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than white rice per 100 grams.
| White Bread | White Rice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.046 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and White Rice (Rice, white, medium-grain, enriched, cooked) .
White 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 white bread or white rice contain more calories in 100 grams?Both white bread and white rice are high in calories. White bread has 80% more calories than white rice - white bread has 238 calories in 100g and white rice has 130 calories.
Does white bread or white rice have more carbohydrates?
By weight, white bread is high in carbohydrates and white rice has 40% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does white bread or white rice contain more calcium?
White bread is a rich source of calcium and it has 227 times more calcium than white rice - white bread has 684mg of calcium in 100 grams and white rice has 3mg of calcium.
Does white bread or white rice contain more iron?
White bread is an abundant source of iron and it has 230% more iron than white rice - white bread has 4.9mg of iron in 100 grams and white rice has 1.5mg of iron.