Bread Whole-wheatvsWhite Rice (Raw)
Bread Whole-wheat has 254 calories and 12g protein per 100g. White Rice (Raw) has 365 calories and 7.1g 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 White Rice (Raw)
Go with Bread Whole-wheat at just 254 kcal per 100g — 30% 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.
White Rice (Raw) with 80g of carbs per 100g provides fast-acting energy — great before a workout.
⚠️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 (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 White Long-grain Regular Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 365kcal18% | <0.1kcal |
| Protein | 12g25% | 7.1g14% | +5.2g |
| Total Fat | 3.5g5% | 0.66g1% | +2.9g |
| Saturated Fat | 0.73g4% | 0.18g1% | +0.55g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 80g29% | <0.1g |
| Dietary Fiber | 6.0g21% | 1.3g5% | +4.7g |
| Sugars | — | 0.12g | — |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | 0.11mg1% | +2.7mg |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | 0.22mg13% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 231mcg58% | <0.1mcg |
| Thiamin (B1) | 0.39mg33% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg4% | +0.12mg |
| Niacin (B3) | 4.4mg28% | 4.2mg26% | +0.24mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 5.0mg0% | +445mg |
| Calcium | 163mg13% | 28mg2% | +135mg |
| Iron | 2.6mg14% | 4.3mg24% | <0.1mg |
| Potassium | 250mg5% | 115mg2% | +135mg |
| Phosphorus | 212mg17% | 115mg9% | +97mg |
| Magnesium | 77mg18% | 25mg6% | +52mg |
| Zinc | 1.8mg16% | 1.1mg10% | +0.67mg |
| Copper | 0.23mg25% | 0.22mg24% | +<0.1mg |
| Manganese | 2.2mg95% | 1.1mg47% | +1.1mg |
| Selenium | 26mcg47% | 15mcg27% | +11mcg |
🔬Nutritional Analysis
Calories: Bread Whole-wheat is significantly lower in calories at just 254 kcal per 100g compared to 365 kcal for White 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 7.13g 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 0.66g 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 0.11mg), Folate (White Rice (Raw): 231mcg vs 42mcg), Riboflavin (B2) (Bread Whole-wheat: 0.166mg vs 0.049mg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat: 450mg vs 5mg), Calcium (Bread Whole-wheat: 163mg vs 28mg), Magnesium (Bread Whole-wheat: 76.6mg vs 25mg).
Diet Suitability: White Rice (Raw) fits a low-fat diet. White 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 White Rice (Raw)?
- Bread Whole-wheat has more protein with 12.3g per 100g compared to 7.13g for White Rice (Raw).
- Which is lower in calories, Bread Whole-wheat or White Rice (Raw)?
- Bread Whole-wheat is lower in calories with 254 kcal per 100g versus 365 kcal.
- Is Bread Whole-wheat or White Rice (Raw) healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g protein per 100g, while White Rice (Raw) has 365 calories and 7.13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread Whole-wheat or White Rice (Raw)?
- White Rice (Raw) is leaner with 0.66g of fat per 100g compared to 3.55g.
- Which has more fiber, Bread Whole-wheat or White Rice (Raw)?
- Bread Whole-wheat has more fiber with 6g per 100g compared to 1.3g.