Bread vs Rice nutrition
White bread has more sugar, fat and fiber than Cooked white rice.
- White bread100 g
- Cooked white rice100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | White bread | Cooked white rice | Daily Value |
|---|---|---|---|
| Calories | 266 kcal (13%) | 130 kcal (7%) | 2,000 kcal |
| Protein | 8.8 g (18%) | 2.7 g (5%) | 50 g |
| Fat | 3.3 g (4%) | 0.28 g (<1%) | 78 g |
| Saturated fat | 0.7 g (3%) | 0.08 g (<1%) | 20 g |
| Carbs | 49.4 g (18%) | 28.2 g (10%) | 275 g |
| Fiber | 2.7 g (10%) | 0.4 g (1%) | 28 g |
| Sugar | 5.7 g | 0.05 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 490 mg (21%) | 1 mg (<1%) | 2,300 mg |
| Potassium | 126 mg (3%) | 35 mg (<1%) | 4,700 mg |
| Calcium | 144 mg (11%) | 10 mg (<1%) | 1,300 mg |
| Iron | 3.6 mg (20%) | 1.2 mg (7%) | 18 mg |
| Magnesium | 23 mg (5%) | 12 mg (3%) | 420 mg |
| Vitamin A | 0 µg (0%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares white bread and cooked white rice as USDA FoodData Central lists them: “Bread, white, commercially prepared (includes soft bread crumbs)” (FDC 174924) and “Rice, white, long-grain, regular, enriched, cooked” (FDC 168878). All figures start from 100 grams of the edible part. A search for “bread” is taken here as white bread; whole-wheat bread, sourdough bread, rye bread and multigrain bread are in the comparer above. A search for “rice” is taken here as cooked white rice; cooked brown rice, dry white rice, dry brown rice and cooked wild rice are in the comparer above.
Per 100 grams
Per 100 grams, white bread has more calories (266 vs 130 kcal, 2.0 times as much), protein (8.8 vs 2.7 g, 3.3 times as much), fat (3.3 vs 0.28 g, about 12 times as much), saturated fat (0.7 vs 0.08 g, 8.8 times as much), carbohydrate (49.4 vs 28.2 g, 1.8 times as much), fiber (2.7 vs 0.4 g, 6.8 times as much), sugars (5.7 vs 0.05 g, about 113 times as much), sodium (490 vs 1 mg, about 490 times as much), potassium (126 vs 35 mg, 3.6 times as much), calcium (144 vs 10 mg, about 14 times as much), iron (3.6 vs 1.2 mg, 3.0 times as much) and magnesium (23 vs 12 mg, 1.9 times as much). Cooked white rice does not have more of any of them. They are within 3% of each other for cholesterol, vitamin A and vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 slice of white bread (29 g) and 1 cup of cooked white rice (158 g). The cooked white rice serving is 5.4 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for calories (now cooked white rice), protein (now cooked white rice), carbohydrate (now cooked white rice), potassium (now cooked white rice), iron (now cooked white rice) and magnesium (now cooked white rice). One serving is 77.1 kcal of white bread against 205 kcal of cooked white rice.
For the same calories
To get 100 kcal you would eat 37.6 g of white bread or 76.9 g of cooked white rice. At that equal energy, white bread carries 3.3 g of protein and cooked white rice 2.1 g. Fiber per 100 kcal is 1 g against 0.31 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for carbohydrate (to cooked white rice) and magnesium (to cooked white rice).
Where the calories come from
Roughly, 13% of the energy in white bread comes from protein, 11% from fat and 75% from carbohydrate; for cooked white rice it is 9%, 2% and 89%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 slice of white bread reaches its largest shares of the Daily Value in sodium (6%), iron (6%) and carbohydrate (5%); 1 cup of cooked white rice reaches its largest shares of the Daily Value in carbohydrate (16%), iron (11%) and protein (9%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.
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