Nutrition Comparison Tool

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Brown Rice
×
Cooked Wild Rice
×
Whole Wheat Bread
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 12% DV 248 calories
  • Cooked Wild Rice 1 cup (x1) 8% DV 166 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 3% DV 2g
  • Cooked Wild Rice 1 cup (x1) 1% DV 0.6g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 17% DV 51.7g
  • Cooked Wild Rice 1 cup (x1) 12% DV 35g
  • Whole Wheat Bread 2 slices (x1) 9% DV 27.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 11% DV 5.5g
  • Cooked Wild Rice 1 cup (x1) 13% DV 6.5g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 0% DV 0mg
  • Cooked Wild Rice 1 cup (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 12% DV 3.2g
  • Cooked Wild Rice 1 cup (x1) 11% DV 3g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 1% DV 0.5g
  • Cooked Wild Rice 1 cup (x1) 2% DV 1.2g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 6% DV 1.1mg
  • Cooked Wild Rice 1 cup (x1) 5% DV 1mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 0% DV 6.1mg
  • Cooked Wild Rice 1 cup (x1) 0% DV 4.9mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 4% DV 173.7mg
  • Cooked Wild Rice 1 cup (x1) 4% DV 165.6mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
Comparison Table

Table Legend

  1. Brown Rice
  2. Cooked Wild Rice
  3. Whole Wheat Bread
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 202 164 64
Calories
(%DV)
248
(12%)
166
(8%)
161
(8%)
Fat (g)
(%DV)
2
(3%)
0.6
(1%)
2.2
(3%)
Protein (g)
(%DV)
5.5
(11%)
6.5
(13%)
8
(16%)
Carbohydrate (g)
(%DV)
51.7
(17%)
35
(12%)
27.3
(9%)
Sugars (g)
(%DV)
0.5
(1%)
1.2
(2%)
2.8
(6%)
Fiber (g)
(%DV)
3.2
(12%)
3
(11%)
3.8
(14%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.5
(3%)
0.1
(0%)
0.5
(2%)
Net-Carbs (g) 48.4
32
23.5
Trans Fatty Acids (g) 0
~
0
  Minerals
Food # 1 2 3
Weight (g) 202 164 64
Calcium (mg)
(%DV)
6.1
(0%)
4.9
(0%)
103
(8%)
Iron, Fe (mg)
(%DV)
1.1
(6%)
1
(5%)
1.6
(9%)
Potassium, K (mg)
(%DV)
173.7
(4%)
165.6
(4%)
162.6
(3%)
Magnesium (mg)
(%DV)
78.8
(19%)
52.5
(12%)
48
(11%)
Phosphorus, P (mg)
(%DV)
208.1
(17%)
134.5
(11%)
135.7
(11%)
Sodium (mg)
(%DV)
8.1
(0%)
4.9
(0%)
291.2
(13%)
Zinc, Zn (mg)
(%DV)
1.4
(13%)
2.2
(20%)
1.1
(10%)
Copper, Cu (mg)
(%DV)
0.2
(24%)
0.2
(22%)
0.1
(16%)
Manganese (mg)
(%DV)
2
(86%)
0.5
(20%)
1.4
(60%)
Selenium, Se (μg)
(%DV)
11.7
(21%)
1.3
(2%)
16.4
(30%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 202 164 64
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.4
(30%)
0.1
(7%)
0.3
(21%)
Riboflavin (B2) (mg)
(%DV)
0.1
(11%)
0.1
(11%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
5.2
(32%)
2.1
(13%)
2.8
(18%)
Vitamin B5 (PA) (mg)
(%DV)
0.8
(15%)
0.3
(5%)
0.4
(8%)
Vitamin B6 (mg)
(%DV)
0.2
(15%)
0.2
(13%)
0.1
(8%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
18.2
(5%)
42.6
(11%)
26.9
(7%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
18.2
(5%)
42.6
(11%)
26.9
(7%)
Folate DFE (μg)
(%)
18.2
(5%)
42.6
(11%)
26.9
(7%)
Choline (mg)
(%DV)
18.6
(3%)
16.7
(3%)
17.4
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
0
(0%)
3.3
(0%)
1.3
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
4.9
(0%)
1.9
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
105
55.7
Vitamin E (mg)
(%DV)
0.3
(2%)
0.4
(3%)
1.7
(11%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.4
(0%)
0.8
(1%)
5
(4%)
Vitamin K1 (μg) 0
~
0.4
Menaquinone-4 (μg) 0
~
~
  Other
Food # 1 2 3
Weight (g) 202 164 64
Water (g) 141.9
121.2
25
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.59
3.24
2.89
  Carbohydrates
Food # 1 2 3
Weight (g) 202 164 64
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.5
0.5
0
Glucose (Dextrose) (g) 0
0.3
0.7
Fructose (g) 0
0.3
1.4
Lactose (g) 0
~
0
Maltose (g) 0
~
0.7
Galactose (g) 0
~
0
Starch (g) 50.1
~
18.4
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 202 164 64
Monounsaturated Fats (mg) 745
82
397
Polyunsaturated Fats (mg) 739
349
1019
Omega 3s (mg)
(%AI)
22
(1%)
156
(10%)
88
(6%)
Omega 6s (mg)
(%AI)
717
(4%)
195
(1%)
929
(5%)
Omega 3 to Omega 6 Ratio 0.03
0.8
0.1
Omega 6 to Omega 3 Ratio 32.27
1.25
10.51
18:3 n-3 c,c,c (ALA) (mg) 22
~
88
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) 0
~
3
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 4
0
1
10:0 (mg) 30
0
5
12:0 (mg) 4
0
8
13:0 (mg) ~
~
~
14:0 (mg) 18
0
5
15:0 (mg) 4
~
2
16:0 (mg) 400
75
278
17:0 (mg) 0
~
2
18:0 (mg) 44
5
148
20:0 (mg) 8
~
4
22:0 (mg) 0
~
4
24:0 (mg) 10
~
3
14:1 (mg) 0
~
0
15:1 (mg) 0
~
0
16:1 undifferentiated (mg) 2
0
10
16:1 c (mg) 2
~
10
17:1 (mg) 0
~
1
18:1 undifferentiated (mg) 737
82
374
18:1 c (mg) 737
~
364
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 6
0
11
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) 0
~
0
24:1 c (mg) 0
~
0
18:2 undiff (mg) 717
195
925
18:2 n-6 c,c (mg) 717
~
922
18:2 CLAs (mg) 0
~
1
18:2 i (mg) ~
~
~
18:3 undiff (mg) 22
156
89
18:3 n-6 c,c,c (mg) 0
~
1
18:3i (mg) 0
~
0
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 0
~
1
20:3 undifferentiated (mg) 0
~
1
20:3 n-3 (mg) 0
~
1
20:3 n-6 (mg) 0
~
0
20:4 undifferentiated (mg) 0
0
3
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) 0
~
0
Trans-Monoenoic Fats (mg) 0
~
10
16:1 t (mg) 0
~
0
18:1 t (mg) 0
~
10
22:1 t (mg) 0
~
0
18:2 t not further def. (mg) 0
~
3
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 202 164 64
Betaine (mg) 1
~
81
Tryptophan (mg)
(%RDI)
67
(24%)
80
(29%)
~
(~%)
Threonine (mg)
(%RDI)
192
(18%)
208
(20%)
~
(~%)
Isoleucine (mg)
(%RDI)
220
(16%)
274
(20%)
~
(~%)
Leucine (mg)
(%RDI)
432
(16%)
453
(17%)
~
(~%)
Lysine (mg)
(%RDI)
200
(10%)
279
(13%)
~
(~%)
Methionine (mg)
(%RDI)
117
(16%)
195
(27%)
~
(~%)
Cystine (mg)
(%RDI)
63
(22%)
77
(27%)
~
(~%)
Phenylalanine (mg)
(%RDI)
269
(31%)
320
(37%)
~
(~%)
Tyrosine (mg)
(%RDI)
196
(22%)
277
(32%)
~
(~%)
Valine (mg)
(%RDI)
305
(17%)
380
(21%)
~
(~%)
Arginine (mg) 396
505
~
Histidine (mg)
(%RDI)
133
(19%)
171
(24%)
~
(~%)
Alanine (mg) 305
366
~
Aspartic acid (mg) 489
630
~
Glutamic acid (mg) 1063
1140
~
Glycine (mg) 257
298
~
Proline (mg) 244
230
~
Serine (mg) 271
346
~
Hydroxyproline (mg) ~
~
~
Data Source
Brown Rice
USDA Food Data Central Standard Release (Common)
Cooked Wild Rice
USDA Food Data Central Standard Release (Common)
Whole Wheat Bread
USDA Food Data Central Standard Release (Common)
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