Bread Whole-wheatvsBrown Rice (Raw)
Bread Whole-wheat has 254 calories and 12g protein per 100g. Brown Rice (Raw) has 367 calories and 7.5g protein per 100g Bread Whole-wheat has more protein, Bread Whole-wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread Whole-wheat vs Brown Rice (Raw)
Go with Bread Whole-wheat at just 254 kcal per 100g — 31% fewer calories.
Bread Whole-wheat will keep you satisfied longer with 6g fiber, 12.3g protein, 3.5g fat — fat and protein slow digestion while fiber adds bulk.
Bread Whole-wheat packs 12.3g of protein per 100g (19% 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 Whole-wheat provides 163mg of calcium per 100g — a much better source for bone health.
Bread Whole-wheat has 2.6mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Bread Whole-wheat
High in sodium at 450mg 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 Whole-wheat Commercially Prepared | Rice Brown Long-grain Long Grain Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 367kcal18% | <0.1kcal |
| Protein | 12g25% | 7.5g15% | +4.8g |
| Total Fat | 3.5g5% | 3.2g4% | +0.35g |
| Saturated Fat | 0.73g4% | 0.59g3% | +0.14g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 76g28% | <0.1g |
| Dietary Fiber | 6.0g21% | 3.6g13% | +2.4g |
| Sugars | — | 0.66g | — |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | 0.60mg4% | +2.2mg |
| Vitamin K | — | 0.60mcg1% | — |
| Vitamin B6 | 0.22mg13% | 0.48mg28% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 23mcg6% | +19mcg |
| Thiamin (B1) | 0.39mg33% | 0.54mg45% | <0.1mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 4.4mg28% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 5.0mg0% | +445mg |
| Calcium | 163mg13% | 9.0mg1% | +154mg |
| Iron | 2.6mg14% | 1.3mg7% | +1.3mg |
| Potassium | 250mg5% | 250mg5% | — |
| Phosphorus | 212mg17% | 311mg25% | <0.1mg |
| Magnesium | 77mg18% | 116mg28% | <0.1mg |
| Zinc | 1.8mg16% | 2.1mg19% | <0.1mg |
| Copper | 0.23mg25% | 0.30mg34% | <0.1mg |
| Manganese | 2.2mg95% | 2.9mg124% | <0.1mg |
| Selenium | 26mcg47% | 17mcg31% | +8.7mcg |
🔬Nutritional Analysis
Calories: Bread Whole-wheat is significantly lower in calories at just 254 kcal per 100g compared to 367 kcal for Brown Rice (Raw) — that's 44% fewer calories, making Bread Whole-wheat the better choice for calorie-conscious diets.
Protein: Bread Whole-wheat provides more protein with 12.3g versus 7.54g per 100g. In terms of protein-to-calorie efficiency, Bread Whole-wheat offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Bread Whole-wheat has 3.55g and Brown Rice (Raw) has 3.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Bread Whole-wheat: 2.82mg vs 0.6mg), Vitamin B6 (Brown Rice (Raw): 0.477mg vs 0.216mg), Folate (Bread Whole-wheat: 42mcg vs 23mcg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat: 450mg vs 5mg), Calcium (Bread Whole-wheat: 163mg vs 9mg), Iron (Bread Whole-wheat: 2.56mg vs 1.29mg).
Diet Suitability: Brown Rice (Raw) fits a low-sodium diet. Bread Whole-wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread Whole-wheat or Brown Rice (Raw)?
- Bread Whole-wheat has more protein with 12.3g per 100g compared to 7.54g for Brown Rice (Raw).
- Which is lower in calories, Bread Whole-wheat or Brown Rice (Raw)?
- Bread Whole-wheat is lower in calories with 254 kcal per 100g versus 367 kcal.
- Is Bread Whole-wheat or Brown Rice (Raw) healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g 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 Whole-wheat or Brown Rice (Raw)?
- Brown Rice (Raw) is leaner with 3.2g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread Whole-wheat or Brown Rice (Raw)?
- Bread Whole-wheat has more fiber with 6g per 100g compared to 3.6g.