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.
Detailed nutritional comparison of whole wheat bread and white rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Whole Wheat Bread src
Image of White Rice src

Here's an infographic summarizing the nutritional differences between whole wheat bread and white rice. marks particularly rich nutrients.


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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.