Brown rice vs white rice

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

In short

One serving each: 248 calories in brown rice (1 cup, 202 g), 205 calories in white rice (1 cup, 158 g). Both get most of their calories from carbohydrate.

More in brown rice: manganese (2.6×), niacin (2.2×), magnesium (4.2×), copper and 6 more. More in white rice: folate (8.4×) and iron. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked brown long-grain rice248 cal

1 cup (202 g) · 5.5 g protein · 51.7 g carbs (0.48 g sugars) · 2 g fat

Cooked enriched long-grain white rice205 cal

1 cup (158 g) · 4.3 g protein · 44.5 g carbs (0.079 g sugars) · 0.44 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%50%100%
  • Manganese2 mg · 0.75 mg
    86%32%
  • Folate18.2 µg · 153 µg
    5%38%
  • Niacin (B3)5.2 mg · 2.3 mg
    32%15%
  • Magnesium78.8 mg · 19 mg
    19%5%
  • Copper0.21 mg · 0.11 mg
    24%12%
  • Phosphorus208 mg · 67.9 mg
    17%5%
  • Fiber3.2 g · 0.63 g
    12%2%
  • Riboflavin (B2)0.14 mg · 0.021 mg
    11%2%
  • Thiamin (B1)0.36 mg · 0.26 mg
    30%21%
  • Zinc1.4 mg · 0.77 mg
    13%7%
  • Vitamin B60.25 mg · 0.15 mg
    15%9%
  • Iron1.1 mg · 1.9 mg
    6%11%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein5.5 g · 4.3 g11%·9%
  • Total fat2 g · 0.44 g3%·1%
  • Saturated fatlimit0.53 g · 0.12 g3%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates51.7 g · 44.5 g19%·16%
  • Sodiumlimit8.1 mg · 1.6 mg<1%·<1%
  • Potassium174 mg · 55.3 mg4%·1%
  • Calcium6.1 mg · 15.8 mg<1%·1%
  • Selenium11.7 µg · 11.8 µg21%·22%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.34 mg · 0.063 mg2%·<1%
  • Vitamin K0.4 µg · 0 µg<1%·0%
  • Pantothenic acid (B5)0.77 mg · 0.62 mg15%·12%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline18.6 mg · 3.3 mg3%·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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