Whole Wheat Bread vs. Wild Rice
Nutrition comparison of Whole Wheat Bread and Cooked Wild 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
wild 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 wild rice:
- Both whole wheat bread and wild rice are high in calories.
- Whole wheat bread has more thiamin, niacin, pantothenic acid 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.
- Wild rice has 7.7 times less sugar than whole wheat bread.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and wild rice are high in calories. Whole wheat bread has 162% more calories than wild rice - whole wheat bread has 265 calories per 100 grams and wild rice has 101 calories.
| Whole Wheat Bread | Wild Rice | |
|---|---|---|
| Protein | 20% | 15% |
| Carbohydrates | 65% | 82% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and wild rice has 51% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 311% more dietary fiber than wild rice - whole wheat bread has 7.4g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Wild rice has 7.7 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 235% more protein than wild rice - whole wheat bread has 13.4g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both whole wheat bread and wild rice are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and wild rice contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Wild rice and whole wheat bread contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and wild rice contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Whole wheat bread and wild rice contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, pantothenic acid and folate. Both whole wheat bread and wild rice contain significant amounts of riboflavin and Vitamin B6.
| Whole Wheat Bread | Wild Rice | |
|---|---|---|
| Thiamin | 0.279 MG | 0.052 MG |
| Riboflavin | 0.131 MG | 0.087 MG |
| Niacin | 4.042 MG | 1.287 MG |
| Pantothenic acid | 0.336 MG | 0.154 MG |
| Vitamin B6 | 0.263 MG | 0.135 MG |
| Folate | 75 UG | 26 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 33 times more calcium than wild rice - whole wheat bread has 103mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 317% more iron than wild rice - whole wheat bread has 2.5mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 128% more potassium than wild rice - whole wheat bread has 230mg of potassium per 100 grams and wild rice has 101mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both whole wheat bread and wild rice contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Wild Rice | |
|---|---|---|
| beta-carotene | 1 UG | 2 UG |
| lutein + zeaxanthin | 94 UG | 64 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Whole Wheat Bread | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.095 G |
| Total | 0.205 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than wild rice per 100 grams.
| Whole Wheat Bread | Wild Rice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.119 G |
| Total | 1.669 G | 0.119 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 Wild Rice (Wild rice, cooked) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Wild 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 wild rice contain more calories in 100 grams?Both whole wheat bread and wild rice are high in calories. Whole wheat bread has 160% more calories than wild rice - whole wheat bread has 265 calories in 100g and wild rice has 101 calories.
Does whole wheat bread or wild rice have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and wild rice has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and wild rice has 21.3g of carbohydrates.
Does whole wheat bread or wild rice contain more calcium?
Whole wheat bread is a rich source of calcium and it has 33 times more calcium than wild rice - whole wheat bread has 103mg of calcium in 100 grams and wild rice has 3mg of calcium.