Nutrition Comparison: White Rice Vs White Bread - Souper Sage

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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].

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• Calories and Carbs
• Protein
• Fat
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• Minerals
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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.

Detailed nutritional comparison of white 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: White Bread (Bread, white wheat) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.

White Bread src White Rice src Here's an infographic summarizing the nutritional differences between white bread and white rice. marks particularly rich nutrients. Save

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

Food	Amount	Action
White Bread	cup	- +
White Rice	cup	- +

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.

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