Whole wheat bread vs Rice bread

Whole wheat breadRice bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 40 g of whole wheat bread or 40 g of rice bread. Both get most of their calories from carbohydrate.

More in whole wheat bread: selenium, copper (3×), protein (2.8×), magnesium (6.2×) and 4 more. More in rice bread: riboflavin (3.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Whole wheat bread100 cal

39.7 g · 4.9 g protein · 16.9 g carbs (1.7 g sugars) · 1.4 g fat

Rice bread100 cal

40.3 g · 1.7 g protein · 18.5 g carbs (1.4 g sugars) · 2.1 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%12.5%25%
  • Selenium10.2 µg · 0.16 µg
    19%<1%
  • Riboflavin (B2)0.066 mg · 0.2 mg
    5%16%
  • Copper0.09 mg · 0.03 mg
    10%3%
  • Protein4.9 g · 1.7 g
    10%3%
  • Magnesium29.8 mg · 4.8 mg
    7%1%
  • Vitamin E1.1 mg · 0.24 mg
    7%2%
  • Phosphorus84.1 mg · 20.6 mg
    7%2%
  • Zinc0.7 mg · 0.19 mg
    6%2%
  • Niacin (B3)1.8 mg · 1.1 mg
    11%7%

Show as: bars · dots

Where they are alike

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

  • Total fat1.4 g · 2.1 g2%·3%
  • Saturated fatlimit0.29 g · 0.39 g1%·2%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates16.9 g · 18.5 g6%·7%
  • Fiber2.4 g · 1.7 g9%·6%
  • Sodiumlimit181 mg · 180 mg8%·8%
  • Potassium101 mg · 30.2 mg2%·1%
  • Calcium63.9 mg · 55.6 mg5%·4%
  • Iron0.98 mg · 1.1 mg5%·6%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K3.1 µg · 0.12 µg3%·<1%
  • Thiamin (B1)0.16 mg · 0.15 mg13%·13%
  • Vitamin B60.085 mg · 0.029 mg5%·2%
  • Folate16.7 µg · 14.5 µg4%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.8 mg · 5.1 mg2%·1%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Whole wheat bread (SR Legacy 172688), Rice bread (Survey (FNDDS) 2707794). 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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