Bread White WheatvsBrown Rice (Raw)
Bread White Wheat has 238 calories and 11g protein per 100g. Brown Rice (Raw) has 367 calories and 7.5g protein per 100g Bread White Wheat has more protein, Bread White Wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread White Wheat vs Brown Rice (Raw)
Go with Bread White Wheat at just 238 kcal per 100g — 35% fewer calories.
Bread White Wheat will keep you satisfied longer with 9.2g fiber, 10.7g protein — fat and protein slow digestion while fiber adds bulk.
Bread White Wheat packs 10.7g of protein per 100g (18% of calories from protein) — the better pick for muscle growth and recovery.
Brown Rice (Raw) with 76.2g of carbs per 100g provides fast-acting energy — great before a workout.
Bread White Wheat is the heart-friendlier option with more fiber.
Brown Rice (Raw) provides 250mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Bread White Wheat
High in sodium at 478mg per 100g, so it may not be the best fit for a low-sodium diet.
Brown Rice (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bread White Wheat | Rice Brown Long-grain Long Grain Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 238kcal12% | 367kcal18% | <0.1kcal |
| Protein | 11g21% | 7.5g15% | +3.2g |
| Total Fat | 2.1g3% | 3.2g4% | <0.1g |
| Saturated Fat | 0.63g3% | 0.59g3% | +<0.1g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 44g16% | 76g28% | <0.1g |
| Dietary Fiber | 9.2g33% | 3.6g13% | +5.6g |
| Sugars | 5.0g | 0.66g | +4.3g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.38mg3% | 0.60mg4% | <0.1mg |
| Vitamin K | 7.7mcg6% | 0.60mcg1% | +7.1mcg |
| Vitamin B6 | <0.1mg5% | 0.48mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 127mcg32% | 23mcg6% | +104mcg |
| Thiamin (B1) | 0.51mg43% | 0.54mg45% | <0.1mg |
| Riboflavin (B2) | 0.26mg20% | <0.1mg7% | +0.16mg |
| Niacin (B3) | 4.5mg28% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 478mg21% | 5.0mg0% | +473mg |
| Calcium | 684mg53% | 9.0mg1% | +675mg |
| Iron | 4.9mg27% | 1.3mg7% | +3.6mg |
| Potassium | 127mg3% | 250mg5% | <0.1mg |
| Phosphorus | 103mg8% | 311mg25% | <0.1mg |
| Magnesium | 26mg6% | 116mg28% | <0.1mg |
| Zinc | 0.95mg9% | 2.1mg19% | <0.1mg |
| Copper | 0.15mg17% | 0.30mg34% | <0.1mg |
| Manganese | 0.63mg28% | 2.9mg124% | <0.1mg |
| Selenium | 16mcg29% | 17mcg31% | <0.1mcg |
🔬Nutritional Analysis
Calories: Bread White Wheat is significantly lower in calories at just 238 kcal per 100g compared to 367 kcal for Brown Rice (Raw) — that's 54% fewer calories, making Bread White Wheat the better choice for calorie-conscious diets.
Protein: Bread White Wheat provides more protein with 10.7g versus 7.54g per 100g. In terms of protein-to-calorie efficiency, Bread White Wheat offers better value for building and maintaining muscle.
Fat: Brown Rice (Raw) has more fat (3.2g vs 2.15g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Bread White Wheat: 7.7mcg vs 0.6mcg), Vitamin B6 (Brown Rice (Raw): 0.477mg vs 0.08mg), Folate (Bread White Wheat: 127mcg vs 23mcg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 9mg), Sodium (Bread White Wheat: 478mg vs 5mg), Magnesium (Brown Rice (Raw): 116mg vs 26mg).
Diet Suitability: Bread White Wheat fits a low-fat diet. Brown Rice (Raw) fits a low-sodium diet. Bread White Wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread White Wheat or Brown Rice (Raw)?
- Bread White Wheat has more protein with 10.7g per 100g compared to 7.54g for Brown Rice (Raw).
- Which is lower in calories, Bread White Wheat or Brown Rice (Raw)?
- Bread White Wheat is lower in calories with 238 kcal per 100g versus 367 kcal.
- Is Bread White Wheat or Brown Rice (Raw) healthier?
- It depends on your goals. Bread White Wheat has 238 calories and 10.7g protein per 100g, while Brown Rice (Raw) has 367 calories and 7.54g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread White Wheat or Brown Rice (Raw)?
- Bread White Wheat is leaner with 2.15g of fat per 100g compared to 3.2g.
- Which has more fiber, Bread White Wheat or Brown Rice (Raw)?
- Bread White Wheat has more fiber with 9.2g per 100g compared to 3.6g.