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Rice cakes vs whole-wheat bread

By our estimate, whole-wheat bread is more filling per calorie than rice cakes: 3 versus 1 out of 5. Whole-wheat bread provides more protein per calorie: 4.9 g per 100 kcal, versus 2.1 g for rice cakes.

Two bases for spreads and toppings.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 170250 and 172688

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Key differences

  • Whole-wheat bread provides more protein per calorie: 4.9 g per 100 kcal, versus 2.1 g for rice cakes.
  • Whole-wheat bread has fewer calories: 252 kcal per 100 g, versus 387 for rice cakes, so the same calories come with more grams of food.
  • Whole-wheat bread has more fiber: 6 g per 100 g, versus 4.2 g for rice cakes.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Brown rice cakes, plain, unsalted; Whole-wheat bread.
NutrientRice cakesserving: 18 g (0.6 oz)Whole-wheat breadserving: 40 g (1.5 oz)Difference
Calories387 kcal per 100 g (3.5 oz)70 kcal per serving252 kcal per 100 g (3.5 oz)101 kcal per serving−135 kcal per 100 g (3.5 oz)+31 kcal per serving
Protein8.2 g per 100 g (3.5 oz)1.5 g per serving12.4 g per 100 g (3.5 oz)5 g per serving+4.2 g per 100 g (3.5 oz)+3.5 g per serving
Carbohydrates81.5 g per 100 g (3.5 oz)14.7 g per serving42.7 g per 100 g (3.5 oz)17.1 g per serving−38.8 g per 100 g (3.5 oz)+2.4 g per serving
of which sugars0.9 g per 100 g (3.5 oz)0.2 g per serving4.3 g per 100 g (3.5 oz)1.7 g per serving+3.5 g per 100 g (3.5 oz)+1.6 g per serving
Fiber4.2 g per 100 g (3.5 oz)0.8 g per serving6 g per 100 g (3.5 oz)2.4 g per serving+1.8 g per 100 g (3.5 oz)+1.6 g per serving
Fat2.8 g per 100 g (3.5 oz)0.5 g per serving3.5 g per 100 g (3.5 oz)1.4 g per serving+0.7 g per 100 g (3.5 oz)+0.9 g per serving
of which saturated0.6 g per 100 g (3.5 oz)0.1 g per serving0.7 g per 100 g (3.5 oz)0.3 g per serving+0.2 g per 100 g (3.5 oz)+0.2 g per serving
Water5.8 g per 100 g (3.5 oz)1 g per serving39 g per 100 g (3.5 oz)15.6 g per serving+33.2 g per 100 g (3.5 oz)+14.6 g per serving
Protein per 100 kcal2.1 g4.9 g+2.8 g
Estimated satiety (1 to 5)1 / 53 / 5+2
Holt satiety index (white bread = 100)not measured157—

In bold, the value more favorable to satiety when the gap is clear. Difference: Whole-wheat bread minus Rice cakes. Source: USDA FDC 170250 and 172688.

Per typical serving

With typical servings, 18 g (0.6 oz) of rice cakes have about 70 kcal and 1.5 g of protein, and 40 g (1.5 oz) of whole-wheat bread about 101 kcal and 5 g.

To get 20 g of protein you would need about 244 g of rice cakes (944 kcal) or about 161 g of whole-wheat bread (406 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, whole-wheat bread is more filling per calorie than rice cakes: 3 versus 1 out of 5.

Only whole-wheat bread was measured in people, in the Holt satiety index (1995): 157 versus 100 for white bread.

  • Rice cakes: Calculation: 1 (base) − 1 (high energy density: 387 kcal/100 g) + 0 (protein: 2.1 g/100 kcal) + 0 (fiber: 1.1 g/100 kcal) + 0 (solid food with 5.8 g of water, under 70) = 0; raised to the minimum of 1.
  • Whole-wheat bread: Moderate energy density; moderate protein per calorie; moderate fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Rice cakes

  • If you prefer a lighter typical serving: about 70 kcal in 18 g (0.6 oz).

Whole-wheat bread

  • If you want more protein per calorie: 4.9 g per 100 kcal.
  • If you want to eat more grams for the same calories: 252 kcal per 100 g.
  • If you want to add fiber: 6 g per 100 g.

On a GLP-1 medication

Rice cakes. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Whole-wheat bread. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Rice cakes: every nutrient, frequently asked questions, and similar foods.
  • Whole-wheat bread: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Snacks, rice cakes, brown rice, plain, unsalted (FDC ID 170250).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .