Brown rice vs white rice
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
1 cup (202 g) · 5.5 g protein · 51.7 g carbs (0.48 g sugars) · 2 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese86% vs 32%
2 mg vs 0.75 mg
- Folate5% vs 38%
18.2 µg vs 153 µg
- Niacin (B3)32% vs 15%
5.2 mg vs 2.3 mg
- Magnesium19% vs 5%
78.8 mg vs 19 mg
- Copper24% vs 12%
0.21 mg vs 0.11 mg
- Phosphorus17% vs 5%
208 mg vs 67.9 mg
- Fiber12% vs 2%
3.2 g vs 0.63 g
- Riboflavin (B2)11% vs 2%
0.14 mg vs 0.021 mg
- Thiamin (B1)30% vs 21%
0.36 mg vs 0.26 mg
- Zinc13% vs 7%
1.4 mg vs 0.77 mg
- Vitamin B615% vs 9%
0.25 mg vs 0.15 mg
- Iron6% vs 11%
1.1 mg vs 1.9 mg
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.