Multigrain bread vs wild rice: which is healthier?
They are about equally nutrient-dense: multigrain bread scores 42/100 and wild rice 45/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Multigrain bread
265 kcal per 100 g. 1 slice: 26 g
Wild rice
101 kcal per 100 g. 1 cup cooked: 164 g
Which to pick for your goal
- Fewer caloriesWild rice265 vs 101 kcal per 100 g
- More proteinMultigrain bread13 vs 4 g per 100 g
- More fiberMultigrain bread7.4 vs 1.8 g per 100 g
- Less sugarWild rice6.4 vs 0.7 g per 100 g
- More potassiumMultigrain bread230 vs 101 mg per 100 g
- Less saturated fatWild rice0.9 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Multigrain bread, 100 g | Wild rice, 100 g | Multigrain bread, 26 g | Wild rice, 164 g |
|---|---|---|---|---|
| Calories | 265 kcal | 101 kcal | 69 kcal | 166 kcal |
| Protein | 13 g | 4 g | 3.5 g | 6.5 g |
| Carbohydrates | 43 g | 21 g | 11 g | 35 g |
| Sugars | 6.4 g | 0.7 g | 1.7 g | 1.2 g |
| Fiber | 7.4 g | 1.8 g | 1.9 g | 3 g |
| Fat | 4.2 g | 0.3 g | 1.1 g | 0.6 g |
| Saturated fat | 0.9 g | <0.1 g | 0.2 g | <0.1 g |
| Vitamin C | 0.1 mg | 0 mg | <0.1 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 230 mg | 101 mg | 60 mg | 166 mg |
| Iron | 2.5 mg | 0.6 mg | 0.7 mg | 1 mg |
| Calcium | 103 mg | 3 mg | 27 mg | 4.9 mg |
| Magnesium | 78 mg | 32 mg | 20 mg | 52 mg |
| Sodium | 381 mg | 3 mg | 99 mg | 4.9 mg |
Last updated . Scores use the HowHealthyIs Score method.