Brown rice, cooked vs White bread

Leader

Brown rice, cooked6

White bread3

Brown rice, cooked leads 6–3 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Brown rice, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Brown rice, cooked for more fiber, less sugar, less saturated fat, less sodium, more potassium and more magnesium.

Pick White bread for more protein, more calcium and more iron.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
2.23 g
3.33 gWIN
Carbohydrate
20.8 g
18.58 g
Fibermore is better
WIN1.3 g
1.02 g
Total sugarsless is better
WIN0.2 g
2.13 g
Total fat
0.79 g
1.25 g
Saturated fatless is better
WIN0.21 g
0.26 g
Sodiumless is better
WIN3.25 mg
184.21 mg
Potassiummore is better
WIN69.92 mg
47.37 mg
Calciummore is better
2.44 mg
54.14 mgWIN
Ironmore is better
0.46 mg
1.36 mgWIN
Magnesiummore is better
WIN31.71 mg
8.65 mg
Vitamin Cmore is better
0 mg
0 mg
Vitamin Dmore is better
—
—

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.