Brown rice vs white rice
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
2.7 g protein · 25.6 g carbs (0.24 g sugars) · 0.97 g fat
2.7 g protein · 28.2 g carbs (0.05 g sugars) · 0.28 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate2% vs 24%
9 µg vs 97 µg
- Manganese42% vs 21%
0.97 mg vs 0.47 mg
- Niacin (B3)16% vs 9%
2.6 mg vs 1.5 mg
- Magnesium9% vs 3%
39 mg vs 12 mg
- Phosphorus8% vs 3%
103 mg vs 43 mg
- Riboflavin (B2)5% vs 1%
0.069 mg vs 0.013 mg
- Fiber6% vs 1%
1.6 g vs 0.4 g
- Copper12% vs 8%
0.11 mg vs 0.069 mg
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.