Whole Wheat Bread vs White Rice
Complete nutrition comparison per 100g serving
Which is Healthier?
White Rice is generally healthier
White Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (130 vs 247), less sugar (0.1g vs 3.8g), less sodium (1mg vs 421mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
White Rice
130 kcal
More Protein
Whole Wheat Bread
3.6g
More Fiber
Whole Wheat Bread
6.8g
Less Sugar
White Rice
0.1g
Visual Comparison
Caloriesper 100g
Whole Wheat Bread
247
White Rice
130
Proteinper 100g
Whole Wheat Bread
3.6g
White Rice
2.7g
Carbohydratesper 100g
Whole Wheat Bread
41g
White Rice
28g
Fatper 100g
Whole Wheat Bread
3.6g
White Rice
0.3g
Side-by-Side Nutrition Table
| Nutrient | Whole Wheat Bread | White Rice | Difference |
|---|---|---|---|
| Calories | 247kcal | 130kcal✓ | +117.0kcal |
| Protein | 3.6g✓ | 2.7g | +0.9g |
| Carbohydrates | 41g | 28g✓ | +13.0g |
| Fat | 3.6g | 0.3g✓ | +3.3g |
| Fiber | 6.8g✓ | 0.4g | +6.4g |
| Sugar | 3.8g | 0.1g✓ | +3.7g |
| Sodium | 421mg | 1mg✓ | +420.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Whole Wheat Bread
Per 100g:247 calories
Per cup (150g):371 calories
Per serving (85g):210 calories
White Rice
Per 100g:130 calories
Per cup (150g):195 calories
Per serving (85g):111 calories
Diet Compatibility
Whole Wheat Bread
VeganVegetarian
White Rice
VeganVegetarianLow-Sodium
When to Choose Whole Wheat Bread
- ✓Higher in protein (3.6g vs 2.7g)
- ✓More fiber (6.8g vs 0.4g)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose White Rice
- ✓Lower in calories (130 vs 247)
- ✓Lower in carbs (28g vs 41g)
- ✓Less sugar (0.1g vs 3.8g)
- ✓Lower sodium (1mg vs 421mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food
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