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White bread Leader
White bread5
VS
White rice, cooked
White rice, cooked4

White bread leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

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

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

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

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.33 g
    2.07 g
  • Carbohydrate
    18.58 g
    21.67 g
  • Fibermore is better
    WIN1.02 g
    0.31 g
  • Total sugarsless is better
    2.13 g
    0.04 gWIN
  • Total fat
    1.25 g
    0.22 g
  • Saturated fatless is better
    0.26 g
    0.06 gWIN
  • Sodiumless is better
    184.21 mg
    0.77 mgWIN
  • Potassiummore is better
    WIN47.37 mg
    26.92 mg
  • Calciummore is better
    WIN54.14 mg
    7.69 mg
  • Ironmore is better
    WIN1.36 mg
    0.92 mg
  • Magnesiummore is better
    8.65 mg
    9.23 mgWIN
  • 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