Bread vs Rice: Which is Better?

Bread vs Rice, which one is better? It depends on your nutritional goals, as rice provides more vitamins and minerals but bread is lower in calories and carbohydrates.

Choose whole grain versions for the best health outcomes. People who consume more whole grains tend to have a lower body weight and lower blood sugar and cholesterol levels than those who consume the least amount of whole grains.

Bread vs Rice: Macronutrients

If trying to limit calories or carbohydrates, bread is a better grain choice than rice. 1/2 cup of brown rice contains 108 calories, 3 grams of protein, 1 gram of fat, and 22 grams of carbohydrates, while a slice of whole wheat bread contains 69 calories, 4 grams of protein, 1 gram of fat, and 12 grams of carbohydrates. White rice and white bread have the same amount of calories, fat, carbohydrates, and protein as their whole wheat versions.

Bread vs Rice: Fiber

In terms of fiber, choose the whole grain versions of rice and bread. 1/2 cup of brown rice provides 2 grams of fiber, and a slice of whole wheat bread contains 2 grams, while white rice only contains 0.3 grams of fiber and white bread only provides 0.4 grams.

Fiber helps maintain digestive health, limits the risk of heart disease, and helps maintain a healthy weight. Women should aim for 25 grams per day, and men need 38 grams of fiber per day.

Bread vs Rice: Vitamins

Both bread and rice are not particularly high in vitamins. However, 1/2 cup of white rice provides 77 micrograms of folate, or 19 percent of the daily value, and a slice of white bread contains 43 micrograms, or 11 percent of the daily value.

This is due to the enrichment of these products, as brown rice and whole wheat bread do not provide significant amounts of these nutrients, which are important for DNA formation and cell division.

Bread vs Rice: Minerals

Brown rice provides the most minerals of these four options, as it contains 42 milligrams of magnesium, or 11 percent of the daily value, as well as small amounts of other important minerals.

Magnesium strengthens bones, enhances immune function, and keeps your heart rate regular. White rice and both types of bread provide little of each important mineral, but do not make good mineral sources.