White Bread vs. Brown Rice
Nutrition comparison of White 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
white 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 white bread and brown rice:
- Both white bread and brown rice are high in calories.
- Brown rice has 19.8 times less sugar than white bread.
- White bread has more thiamin, riboflavin 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 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 white bread and brown rice are high in calories. White bread has 93% more calories than brown rice - white bread has 238 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and similar to brown rice for fat. White bread has a macronutrient ratio of 18:74:8 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Brown Rice | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | 74% | 84% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and brown rice has 42% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 475% more dietary fiber than brown rice - white bread has 9.2g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 19.8 times less sugar than white bread - white bread has 5g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
White bread is a great source of protein and it has 289% more protein than brown rice - white bread has 10.7g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both white bread and brown rice are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
trans fat
Both white bread and brown rice are low in trans fat - white bread has 0.03g of trans fat per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
White bread and brown rice contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
White bread and brown rice contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
White bread and brown rice contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin and folate. Both white bread and brown rice contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| White Bread | Brown Rice | |
|---|---|---|
| Thiamin | 0.51 MG | 0.178 MG |
| Riboflavin | 0.255 MG | 0.069 MG |
| Niacin | 4.455 MG | 2.561 MG |
| Pantothenic acid | 0.455 MG | 0.38 MG |
| Vitamin B6 | 0.08 MG | 0.123 MG |
| Folate | 127 UG | 9 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 227 times more calcium than brown rice - white bread has 684mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
White bread is an excellent source of iron and it has 773% more iron than brown rice - white bread has 4.9mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
White bread has 48% more potassium than brown rice - white bread has 127mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| White Bread | Brown Rice | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.011 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than brown rice per 100 grams.
| White Bread | Brown Rice | |
|---|---|---|
| other omega 6 | 0.005 G | 0.004 G |
| linoleic acid | 0.879 G | 0.355 G |
| Total | 0.884 G | 0.359 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
White Bread g
()
|
Daily Values (%) |
Cooked Brown 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 brown rice contain more calories in 100 grams?Both white bread and brown rice are high in calories. White bread has 90% more calories than brown rice - white bread has 238 calories in 100g and brown rice has 123 calories.
Does white bread or brown rice have more carbohydrates?
By weight, white bread is high in carbohydrates and brown rice has 40% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does white bread or brown rice contain more calcium?
White bread is a rich source of calcium and it has 227 times more calcium than brown rice - white bread has 684mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does white bread or brown rice contain more iron?
White bread is an abundant source of iron and it has 770% more iron than brown rice - white bread has 4.9mg of iron in 100 grams and brown rice has 0.56mg of iron.