Brown Rice vs White Bread: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 265), less sugar (0g vs 5g), less sodium (5mg vs 491mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
White Bread
9g
More Fiber
White Bread
2.7g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brown Rice | White Bread | Difference |
|---|---|---|---|
| Calories | 111kcal✓ | 265kcal | -154.0kcal |
| Protein | 2.6g | 9g✓ | -6.4g |
| Carbohydrates | 23g✓ | 49g | -26.0g |
| Fat | 0.9g✓ | 3.2g | -2.3g |
| Fiber | 1.8g | 2.7g✓ | -0.9g |
| Sugar | 0g✓ | 5g | -5.0g |
| Sodium | 5mg✓ | 491mg | -486.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brown Rice
White Bread
Diet Compatibility
Brown Rice
White Bread
When to Choose Brown Rice
- ✓Lower in calories (111 vs 265)
- ✓Lower in carbs (23g vs 49g)
- ✓Less sugar (0g vs 5g)
- ✓Lower sodium (5mg vs 491mg)
Common Uses
When to Choose White Bread
- ✓Higher in protein (9g vs 2.6g)
- ✓More fiber (2.7g vs 1.8g)
Common Uses
Brown Rice vs White Bread: Nutritional Analysis
White Bread is more calorie-dense at 265 calories per 100g compared to 111 for Brown Rice, a difference of 154 calories. On the protein front, White Bread delivers more with 9g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Brown Rice and White Bread tell different nutritional stories. Brown Rice provides 23g of carbohydrates, 0.9g of fat, and 1.8g of fiber per 100g, while White Bread contains 49g carbs, 3.2g fat, and 2.7g fiber. The higher fiber content in White Bread supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Brown Rice contains 0g while White Bread has 5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: White Bread provides more protein (9g/100g), supporting muscle repair and growth.
- For sustained energy: White Bread offers more fiber (2.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Brown Rice or White Bread?
White Bread has more calories with 265 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 154 calories per 100g serving.
Is Brown Rice healthier than White Bread?
Based on our nutritional analysis, Brown Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brown Rice has 111 calories, 2.6g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Brown Rice and White Bread?
White Bread has more protein with 9g per 100g, compared to Brown Rice with 2.6g. White Bread provides 6.4g more protein per 100g serving.
Which is better for weight loss, Brown Rice or White Bread?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 265 calories in White Bread. White Bread also offers 2.7g of fiber per 100g, which helps you feel fuller longer.
Does Brown Rice or White Bread have fewer carbs?
Brown Rice has fewer carbs with 23g per 100g, compared to White Bread with 49g. If you're following a low-carb diet, Brown Rice is the better option with 26.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.