White Rice vs Brown Rice: nutrition compared
Per 100 g, white rice has 130 calories and 2.7 g of protein; brown rice has 123 calories and 2.7 g of protein. Per 100 g, white rice has more folate, and brown rice has more manganese, niacin and magnesium.
White rice: 1 cup of cooked white rice (158 g)
- Calories
- 205
- Protein
- 4.3 g
- Carbs
- 45 g
- Fat
- 0.4 g
Brown rice: 3/4 cup of cooked brown rice (152 g)
- Calories
- 187
- Protein
- 4.2 g
- Carbs
- 39 g
- Fat
- 1.5 g
Side by side
Per 100 g. Bold marks the clearly higher value (at least 10% and 2% of the Daily Value apart).
| Nutrient | White rice | Brown rice |
|---|---|---|
| Calories | 130 | 123 |
| Protein | 2.7 g | 2.7 g |
| Carbs | 28 g | 26 g |
| Fat | 0.3 g | 1 g |
| Fiber | 0.4 g | 1.6 g |
| Potassium | 35 mg | 86 mg |
| Calcium | 10 mg | 3 mg |
| Iron | 1.2 mg | 0.6 mg |
| Magnesium | 12 mg | 39 mg |
| Zinc | 0.5 mg | 0.7 mg |
| Phosphorus | 43 mg | 103 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin E | 0 mg | 0.2 mg |
| Vitamin K | 0 mcg | 0.2 mcg |
| Thiamin (B1) | 0.2 mg | 0.2 mg |
| Riboflavin (B2) | 0 mg | 0.1 mg |
| Niacin (B3) | 1.5 mg | 2.6 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate | 58 mcg | 9 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Selenium | 7.5 mcg | 5.8 mcg |
| Copper | 69 mcg | 106 mcg |
| Manganese | 0.5 mg | 1 mg |
| Omega-3 | 0 mg | 11 mg |
| Saturated fat | 0.1 g | 0.3 g |
| Sodium | 1 mg | 4 mg |
| Cholesterol | 0 mg | 0 mg |
| Total sugars | 0.1 g | 0.2 g |
Sources: USDA FoodData Central #168878, Rice, white, long-grain, regular, enriched, cooked; #169704, Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program).
Questions
Which has fewer calories, white rice or brown rice?
They are within 10% of each other per 100 g: 130 for white rice and 123 for brown rice. 1 cup of cooked white rice has 205 calories; 3/4 cup of cooked brown rice has 187 calories.
Which has more protein, white rice or brown rice?
They are within 10% of each other per 100 g: 2.7 g for white rice and 2.7 g for brown rice. 1 cup of cooked white rice has 4.3 g of protein; 3/4 cup of cooked brown rice has 4.2 g of protein.
Which has more fiber, white rice or brown rice?
Brown rice has more fiber: 0.4 g per 100 g for white rice and 1.6 g for brown rice.
Which is healthier, white rice or brown rice?
Per 100 g, white rice has more folate, and brown rice has more manganese, niacin and magnesium. Which fits better depends on what the rest of your day is short on.
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