Brown rice vs white rice

Cooked brown long-grain riceCooked enriched long-grain white rice
Same weightSame caloriesOne serving

In short

Gram for gram, there are 6% more calories in white rice than in brown rice (130 vs 123 in 100 g). Both get most of their calories from carbohydrate.

More in brown rice: manganese (2.1×), niacin, magnesium (3.3×), phosphorus (2.4×) and 3 more. More in white rice: folate (11×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked brown long-grain rice123 cal

2.7 g protein · 25.6 g carbs (0.24 g sugars) · 0.97 g fat

Cooked enriched long-grain white rice130 cal

2.7 g protein · 28.2 g carbs (0.05 g sugars) · 0.28 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Folate9 µg · 97 µg
    2%24%
  • Manganese0.97 mg · 0.47 mg
    42%21%
  • Niacin (B3)2.6 mg · 1.5 mg
    16%9%
  • Magnesium39 mg · 12 mg
    9%3%
  • Phosphorus103 mg · 43 mg
    8%3%
  • Riboflavin (B2)0.069 mg · 0.013 mg
    5%1%
  • Fiber1.6 g · 0.4 g
    6%1%
  • Copper0.11 mg · 0.069 mg
    12%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein2.7 g · 2.7 g5%·5%
  • Total fat0.97 g · 0.28 g1%·<1%
  • Saturated fatlimit0.26 g · 0.077 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates25.6 g · 28.2 g9%·10%
  • Sodiumlimit4 mg · 1 mg<1%·<1%
  • Potassium86 mg · 35 mg2%·1%
  • Calcium3 mg · 10 mg<1%·1%
  • Iron0.56 mg · 1.2 mg3%·7%
  • Zinc0.71 mg · 0.49 mg6%·4%
  • Selenium5.8 µg · 7.5 µg11%·14%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.17 mg · 0.04 mg1%·<1%
  • Vitamin K0.2 µg · 0 µg<1%·0%
  • Thiamin (B1)0.18 mg · 0.16 mg15%·14%
  • Pantothenic acid (B5)0.38 mg · 0.39 mg8%·8%
  • Vitamin B60.12 mg · 0.093 mg7%·5%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline9.2 mg · 2.1 mg2%·<1%

From USDA FoodData Central: Cooked brown long-grain rice (SR Legacy 169704), Cooked enriched long-grain white rice (SR Legacy 168878). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Cooked brown long-grain rice withRaw wild riceCrude rice branCooked wild riceBrown rice flour