Bread Whole-wheatvsWhite Rice (Cooked)
Bread Whole-wheat has 254 calories and 12g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Bread Whole-wheat has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Bread Whole-wheat vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 49% 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's natural fat (3.5g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Bread Whole-wheat's carbs (43.1g) come with 6g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Bread Whole-wheat packs 12.3g of protein per 100g (19% of calories from protein) — the better pick for muscle growth and recovery.
Bread Whole-wheat is the heart-friendlier option with more fiber, more potassium.
⚠️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.
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 Whole-wheat Commercially Prepared | Rice White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 130kcal7% | +124kcal |
| Protein | 12g25% | 2.7g5% | +9.6g |
| Total Fat | 3.5g5% | 0.28g0% | +3.3g |
| Saturated Fat | 0.73g4% | <0.1g0% | +0.66g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 28g10% | +15g |
| Dietary Fiber | 6.0g21% | 0.40g1% | +5.6g |
| Sugars | — | <0.1g | — |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | <0.1mg0% | +2.8mg |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.22mg13% | <0.1mg5% | +0.12mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.39mg33% | 0.16mg14% | +0.23mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg1% | +0.15mg |
| Niacin (B3) | 4.4mg28% | 1.5mg9% | +2.9mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 382mg17% | +68mg |
| Calcium | 163mg13% | 10mg1% | +153mg |
| Iron | 2.6mg14% | 1.2mg7% | +1.4mg |
| Potassium | 250mg5% | 35mg1% | +215mg |
| Phosphorus | 212mg17% | 43mg3% | +169mg |
| Magnesium | 77mg18% | 12mg3% | +65mg |
| Zinc | 1.8mg16% | 0.49mg4% | +1.3mg |
| Copper | 0.23mg25% | <0.1mg8% | +0.16mg |
| Manganese | 2.2mg95% | 0.47mg21% | +1.7mg |
| Selenium | 26mcg47% | 7.5mcg14% | +18mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 254 kcal for Bread Whole-wheat — that's 95% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Bread Whole-wheat provides more protein with 12.3g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Bread Whole-wheat offers better value for building and maintaining muscle.
Fat: Bread Whole-wheat has more fat (3.55g 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 E (Bread Whole-wheat: 2.82mg vs 0.04mg), Riboflavin (B2) (Bread Whole-wheat: 0.166mg vs 0.013mg), Niacin (B3) (Bread Whole-wheat: 4.43mg vs 1.48mg).
Key Minerals: Notable mineral differences include Calcium (Bread Whole-wheat: 163mg vs 10mg), Potassium (Bread Whole-wheat: 250mg vs 35mg), Magnesium (Bread Whole-wheat: 76.6mg vs 12mg).
Diet Suitability: White Rice (Cooked) fits a low-fat diet. Bread Whole-wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bread Whole-wheat or White Rice (Cooked)?
- Bread Whole-wheat has more protein with 12.3g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Bread Whole-wheat or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 254 kcal.
- Is Bread Whole-wheat or White Rice (Cooked) healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g 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 Whole-wheat or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread Whole-wheat or White Rice (Cooked)?
- Bread Whole-wheat has more fiber with 6g per 100g compared to 0.4g.