White Bread vs. Wild Rice
Nutrition comparison of White 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
white 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 white bread and wild rice:
- Both white bread and wild rice are high in calories.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
- Wild rice has 5.8 times less sugar than white bread.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and wild rice are high in calories. White bread has 136% more calories than wild rice - white bread has 238 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, white bread is lighter in carbs, heavier in fat and similar to wild rice for protein. White bread has a macronutrient ratio of 18:74:8 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Wild Rice | |
|---|---|---|
| Protein | 18% | 15% |
| Carbohydrates | 74% | 82% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and wild rice has 51% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 411% more dietary fiber than wild rice - white bread has 9.2g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Wild rice has 5.8 times less sugar than white bread - white bread has 5g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
White bread is a great source of protein and it has 167% more protein than wild rice - white bread has 10.7g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both white bread and wild rice are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
trans fat
Both white bread and wild rice are low in trans fat - white bread has 0.03g of trans fat per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin A
Wild rice and white bread contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and wild rice contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
White bread and wild rice contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and wild rice contain significant amounts of Vitamin B6.
| White Bread | Wild Rice | |
|---|---|---|
| Thiamin | 0.51 MG | 0.052 MG |
| Riboflavin | 0.255 MG | 0.087 MG |
| Niacin | 4.455 MG | 1.287 MG |
| Pantothenic acid | 0.455 MG | 0.154 MG |
| Vitamin B6 | 0.08 MG | 0.135 MG |
| Folate | 127 UG | 26 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 227 times more calcium than wild rice - white bread has 684mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
White bread is an excellent source of iron and it has 715% more iron than wild rice - white bread has 4.9mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
White bread and wild rice contain similar amounts of potassium - white bread has 127mg 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 white bread and wild rice contain small amounts of beta-carotene.
| White Bread | Wild Rice | |
|---|---|---|
| beta-carotene | 2 UG | 2 UG |
| lutein + zeaxanthin | 25 UG | 64 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and wild rice contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.095 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than wild rice per 100 grams.
| White Bread | Wild Rice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.119 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Wild Rice (Wild rice, cooked) .
White 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 white bread or wild rice contain more calories in 100 grams?Both white bread and wild rice are high in calories. White bread has 140% more calories than wild rice - white bread has 238 calories in 100g and wild rice has 101 calories.
Does white bread or wild rice have more carbohydrates?
By weight, white bread is high in carbohydrates and wild rice has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and wild rice has 21.3g of carbohydrates.
Does white bread or wild rice contain more calcium?
White bread is a rich source of calcium and it has 227 times more calcium than wild rice - white bread has 684mg of calcium in 100 grams and wild rice has 3mg of calcium.
Does white bread or wild rice contain more iron?
White bread is an abundant source of iron and it has 720% more iron than wild rice - white bread has 4.9mg of iron in 100 grams and wild rice has 0.6mg of iron.