Brown rice vs white rice
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
81.3 g · 2.2 g protein · 20.8 g carbs (0.2 g sugars) · 0.79 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese34% vs 16%
0.79 mg vs 0.36 mg
- Folate2% vs 19%
7.3 µg vs 74.6 µg
- Niacin (B3)13% vs 7%
2.1 mg vs 1.1 mg
- Magnesium8% vs 2%
31.7 mg vs 9.2 mg
- Phosphorus7% vs 3%
83.7 mg vs 33.1 mg
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.