Brown rice vs white rice

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

In short

For the same 100 calories you eat 81 g of brown rice or 77 g of white rice. Both get most of their calories from carbohydrate.

More in brown rice: manganese (2.2×), niacin, magnesium (3.4×) and phosphorus (2.5×). More in white rice: folate (10×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked brown long-grain rice100 cal

81.3 g · 2.2 g protein · 20.8 g carbs (0.2 g sugars) · 0.79 g fat

Cooked enriched long-grain white rice100 cal

76.9 g · 2.1 g protein · 21.7 g carbs (0.038 g sugars) · 0.22 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 calories 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%
  • Manganese0.79 mg · 0.36 mg
    34%16%
  • Folate7.3 µg · 74.6 µg
    2%19%
  • Niacin (B3)2.1 mg · 1.1 mg
    13%7%
  • Magnesium31.7 mg · 9.2 mg
    8%2%
  • Phosphorus83.7 mg · 33.1 mg
    7%3%

Show as: bars · dots

Where they are alike

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

  • Protein2.2 g · 2.1 g4%·4%
  • Total fat0.79 g · 0.22 g1%·<1%
  • Saturated fatlimit0.21 g · 0.059 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.8 g · 21.7 g8%·8%
  • Fiber1.3 g · 0.31 g5%·1%
  • Sodiumlimit3.3 mg · 0.77 mg<1%·<1%
  • Potassium69.9 mg · 26.9 mg1%·1%
  • Calcium2.4 mg · 7.7 mg<1%·1%
  • Iron0.46 mg · 0.92 mg3%·5%
  • Zinc0.58 mg · 0.38 mg5%·3%
  • Copper0.086 mg · 0.053 mg10%·6%
  • Selenium4.7 µg · 5.8 µg9%·10%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.14 mg · 0.031 mg1%·<1%
  • Vitamin K0.16 µg · 0 µg<1%·0%
  • Thiamin (B1)0.14 mg · 0.13 mg12%·10%
  • Riboflavin (B2)0.056 mg · 0.01 mg4%·1%
  • Pantothenic acid (B5)0.31 mg · 0.3 mg6%·6%
  • Vitamin B60.1 mg · 0.072 mg6%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline7.5 mg · 1.6 mg1%·<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.

vs
Compare Cooked brown long-grain rice withRaw wild riceCrude rice branCooked wild riceBrown rice flour
Brown rice vs white rice: 123 vs 130 calories per 100 g