Cooked brown long-grain rice vs Wheat bread

Cooked brown long-grain riceWheat bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 81 g of cooked brown long-grain rice or 36 g of wheat bread. Both get most of their calories from carbohydrate.

More in cooked brown long-grain rice: manganese (2.1×). More in wheat bread: selenium (2.2×), sodium, folate (4.9×) and iron (2.9×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked brown long-grain rice100 cal

81.3 g · 2.2 g protein · 20.8 g carbs (0.2 g sugars) · 0.79 g fat

Wheat bread100 cal

36.5 g · 3.9 g protein · 17.4 g carbs (2.1 g sugars) · 1.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Manganese0.79 mg · 0.37 mg
    34%16%
  • Selenium4.7 µg · 10.5 µg
    9%19%
  • Sodiumlimit3.3 mg · 173 mg
    <1%8%
  • Folate7.3 µg · 36.1 µg
    2%9%
  • Iron0.46 mg · 1.3 mg
    3%7%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein2.2 g · 3.9 g4%·8%
  • Total fat0.79 g · 1.7 g1%·2%
  • Saturated fatlimit0.21 g · 0.25 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.8 g · 17.4 g8%·6%
  • Fiber1.3 g · 1.5 g5%·5%
  • Potassium69.9 mg · 51.5 mg1%·1%
  • Calcium2.4 mg · 45.6 mg<1%·4%
  • Magnesium31.7 mg · 15 mg8%·4%
  • Phosphorus83.7 mg · 47.1 mg7%·4%
  • Zinc0.58 mg · 0.38 mg5%·3%
  • Copper0.086 mg · 0.054 mg10%·6%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.073 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.14 mg · 0.069 mg1%·<1%
  • Vitamin K0.16 µg · 1.8 µg<1%·1%
  • Thiamin (B1)0.14 mg · 0.15 mg12%·13%
  • Riboflavin (B2)0.056 mg · 0.092 mg4%·7%
  • Niacin (B3)2.1 mg · 2 mg13%·13%
  • Pantothenic acid (B5)0.31 mg · 0.3 mg6%·6%
  • Vitamin B60.1 mg · 0.041 mg6%·2%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline7.5 mg · 6.8 mg1%·1%

From USDA FoodData Central: Cooked brown long-grain rice (SR Legacy 169704), Wheat bread (SR Legacy 172686). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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