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Plate
Brown rice, cooked
Brown rice, cooked4
VS
Whole wheat bread Leader
Whole wheat bread5

Whole wheat bread leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Whole wheat bread comes out ahead, winning 5 of 9 nutrient match-ups.

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

Pick Whole wheat bread for more protein, more fiber, more potassium, more calcium and more iron.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.23 g
    4.94 gWIN
  • Carbohydrate
    20.8 g
    16.95 g
  • Fibermore is better
    1.3 g
    2.38 gWIN
  • Total sugarsless is better
    WIN0.2 g
    1.72 g
  • Total fat
    0.79 g
    1.39 g
  • Saturated fatless is better
    WIN0.21 g
    0.29 g
  • Sodiumless is better
    WIN3.25 mg
    180.56 mg
  • Potassiummore is better
    69.92 mg
    100.79 mgWIN
  • Calciummore is better
    2.44 mg
    63.89 mgWIN
  • Ironmore is better
    0.46 mg
    0.98 mgWIN
  • Magnesiummore is better
    WIN31.71 mg
    29.76 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.