Bread White WheatvsWhite Rice (Cooked)
Bread White Wheat has 238 calories and 11g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Bread White Wheat has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Bread White Wheat vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 45% 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's carbs (43.9g) come with 9.2g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Bread White Wheat packs 10.7g of protein per 100g (18% of calories from protein) — the better pick for muscle growth and recovery.
Bread White Wheat is the heart-friendlier option with more fiber, more potassium.
Bread White Wheat provides 684mg of calcium per 100g — a much better source for bone health.
⚠️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.
White Rice (Cooked)
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 White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 238kcal12% | 130kcal7% | +108kcal |
| Protein | 11g21% | 2.7g5% | +8.0g |
| Total Fat | 2.1g3% | 0.28g0% | +1.9g |
| Saturated Fat | 0.63g3% | <0.1g0% | +0.55g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 44g16% | 28g10% | +16g |
| Dietary Fiber | 9.2g33% | 0.40g1% | +8.8g |
| Sugars | 5.0g | <0.1g | +5.0g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.38mg3% | <0.1mg0% | +0.34mg |
| Vitamin K | 7.7mcg6% | 0mcg0% | +7.7mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 127mcg32% | 58mcg14% | +69mcg |
| Thiamin (B1) | 0.51mg43% | 0.16mg14% | +0.35mg |
| Riboflavin (B2) | 0.26mg20% | <0.1mg1% | +0.24mg |
| Niacin (B3) | 4.5mg28% | 1.5mg9% | +3.0mg |
| 🔶Minerals | |||
| Sodium | 478mg21% | 382mg17% | +96mg |
| Calcium | 684mg53% | 10mg1% | +674mg |
| Iron | 4.9mg27% | 1.2mg7% | +3.7mg |
| Potassium | 127mg3% | 35mg1% | +92mg |
| Phosphorus | 103mg8% | 43mg3% | +60mg |
| Magnesium | 26mg6% | 12mg3% | +14mg |
| Zinc | 0.95mg9% | 0.49mg4% | +0.46mg |
| Copper | 0.15mg17% | <0.1mg8% | +<0.1mg |
| Manganese | 0.63mg28% | 0.47mg21% | +0.16mg |
| Selenium | 16mcg29% | 7.5mcg14% | +8.6mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 238 kcal for Bread White Wheat — that's 83% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Bread White Wheat provides more protein with 10.7g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Bread White Wheat offers better value for building and maintaining muscle.
Fat: Bread White Wheat has more fat (2.15g vs 0.28g 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 0mcg), Riboflavin (B2) (Bread White Wheat: 0.255mg vs 0.013mg), Vitamin E (Bread White Wheat: 0.38mg vs 0.04mg).
Key Minerals: Notable mineral differences include Calcium (Bread White Wheat: 684mg vs 10mg), Iron (Bread White Wheat: 4.89mg vs 1.2mg), Potassium (Bread White Wheat: 127mg vs 35mg).
Diet Suitability: Both fit a low-fat diet. Bread White Wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread White Wheat or White Rice (Cooked)?
- Bread White Wheat has more protein with 10.7g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Bread White Wheat or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 238 kcal.
- Is Bread White Wheat or White Rice (Cooked) healthier?
- It depends on your goals. Bread White Wheat has 238 calories and 10.7g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread White Wheat or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 2.15g.
- Which has more fiber, Bread White Wheat or White Rice (Cooked)?
- Bread White Wheat has more fiber with 9.2g per 100g compared to 0.4g.