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White bread Leader
White bread6
VS
White rice, cooked
White rice, cooked3

White bread leads 6–3 · 9 categories decided · 1 tie

White bread: 100 g · White rice, cooked: 100 g.

The verdict

White bread comes out ahead, winning 6 of 9 nutrient match-ups.

Pick White bread for more protein, more fiber, more potassium, more calcium, more iron and more magnesium.

Pick White rice, cooked for less sugar, less saturated fat and less sodium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    266 kcal
    130 kcal
  • Proteinmore is better
    WIN8.85 g
    2.69 g
  • Carbohydrate
    49.42 g
    28.17 g
  • Fibermore is better
    WIN2.7 g
    0.4 g
  • Total sugarsless is better
    5.67 g
    0.05 gWIN
  • Total fat
    3.33 g
    0.28 g
  • Saturated fatless is better
    0.7 g
    0.08 gWIN
  • Sodiumless is better
    490 mg
    1 mgWIN
  • Potassiummore is better
    WIN126 mg
    35 mg
  • Calciummore is better
    WIN144 mg
    10 mg
  • Ironmore is better
    WIN3.61 mg
    1.2 mg
  • Magnesiummore is better
    WIN23 mg
    12 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.

White bread vs White rice, cooked · Foodatron