Cooked brown rice vs White rice, cooked

Calories are within 5% of each other (124 and 130 per 100 g).

Per 100 g Per 100 calories

White rice, cooked has

23×

the folate · 90.8 vs 4 µg

Cooked brown rice has

3.8×

the magnesium · 32.3 vs 8.5 mg

White rice, cooked has

3.0×

the iron · 0.96 vs 0.32 mg

Cooked brown riceSurvey (FNDDS) 2710789White rice, cookedSurvey (FNDDS) 2710788

per 100 calories

2 g

Protein

2 g

0.9 g

Total fat

0.28 g

0.16 g

Saturated fat

0.05 g

20.9 g

Carbohydrates

22.3 g

0.81 g

Fiber

0 g

0.18 g

Sugars

0.031 g

2.4 mg

Sodium

2.3 mg

64.5 mg

Potassium

21.5 mg

4 mg

Calcium

3.1 mg

32.3 mg

Magnesium

8.5 mg

0.32 mg

Iron

0.96 mg

0.51 mg

Zinc

0.38 mg

4 µg

Folate

90.8 µg

Values as USDA FoodData Central reports them, scaled to 100 calories of each food. Missing values are shown as “not reported”, never as zero. For exploring the data, not dietary advice.