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Plate
White rice, cooked
White rice, cooked3
VS
Whole wheat bread Leader
Whole wheat bread6

Whole wheat bread leads 6–3 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

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

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

Pick Whole wheat bread for more protein, more fiber, more potassium, more calcium, more iron 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
    2.07 g
    4.94 gWIN
  • Carbohydrate
    21.67 g
    16.95 g
  • Fibermore is better
    0.31 g
    2.38 gWIN
  • Total sugarsless is better
    WIN0.04 g
    1.72 g
  • Total fat
    0.22 g
    1.39 g
  • Saturated fatless is better
    WIN0.06 g
    0.29 g
  • Sodiumless is better
    WIN0.77 mg
    180.56 mg
  • Potassiummore is better
    26.92 mg
    100.79 mgWIN
  • Calciummore is better
    7.69 mg
    63.89 mgWIN
  • Ironmore is better
    0.92 mg
    0.98 mgWIN
  • Magnesiummore is better
    9.23 mg
    29.76 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 rice, cooked vs Whole wheat bread · Foodatron