Whole-wheat bread vs White rice
Per 100 g, whole-wheat bread has 252 kcal, 12 g protein, 43 g carbohydrate and 3.5 g fat; white rice has 130 kcal, 2.7 g protein, 28 g carbohydrate and 0.3 g fat. Whole-wheat bread has 252 kcal per 100 g, 94% more than white rice at 130 kcal.
Per 100 g, side by side
| Nutrient | Whole-wheat bread | White rice | Difference |
|---|---|---|---|
| Calories | 252 kcal | 130 kcal | +122 kcal |
| Protein | 12 g | 2.7 g | +9.7 g |
| Carbohydrate | 43 g | 28 g | +15 g |
| Fat | 3.5 g | 0.3 g | +3.2 g |
| Fiber | 6 g | 0.4 g | +5.6 g |
| Sugars | 4.3 g | 0.1 g | +4.2 g |
| Saturated fat | 0.7 g | 0.1 g | +0.6 g |
| Sodium | 455 mg | 382 mg | +73 mg |
Difference is Whole-wheat bread minus White rice. Full names: Bread, whole-wheat, commercially prepared · Rice, white, long-grain, regular, cooked, enriched, with salt.
Per serving
| Food · serving | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole-wheat bread · 1 slice, 32 g | 81 | 4 g | 14 g | 1.1 g |
| White rice · 1 cup, 158 g | 205 | 4.3 g | 45 g | 0.5 g |
Where the calories come from
Whole-wheat bread · 20% protein · 67% carbohydrate · 13% fat
White rice · 9% protein · 89% carbohydrate · 2% fat
The differences, in numbers
- Whole-wheat bread has 252 kcal per 100 g, 94% more than white rice at 130 kcal.
- Whole-wheat bread has 359% more protein per 100 g than white rice (12 g vs 2.7 g). Per calorie, whole-wheat bread gives 4.9 g of protein per 100 kcal and white rice gives 2.1 g.
- Whole-wheat bread has 51% more carbohydrate per 100 g than white rice (43 g vs 28 g).
- Whole-wheat bread has 1067% more fat per 100 g than white rice (3.5 g vs 0.3 g).
- Whole-wheat bread has 1400% more fiber per 100 g than white rice (6 g vs 0.4 g).
One serving of each on the day view
The reference day is a scale, not a target; the macro calculator estimates your own.
Frequently asked questions
Which has more calories, whole-wheat bread or white rice?
Whole-wheat bread has 252 kcal per 100 g, 94% more than white rice at 130 kcal.
Which has more protein, whole-wheat bread or white rice?
Whole-wheat bread has 359% more protein per 100 g than white rice (12 g vs 2.7 g). Per calorie, whole-wheat bread gives 4.9 g of protein per 100 kcal and white rice gives 2.1 g.
What are the macros of whole-wheat bread vs white rice?
Whole-wheat bread: 20% protein, 67% carbohydrate, 13% fat by energy. White rice: 9% protein, 89% carbohydrate, 2% fat.
Source: USDA FoodData Central, FDC IDs 172688 (Grains & bread) and 169753 (Grains & bread), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.