Brown Rice vs. Brown Sugar
Nutrition comparison of Cooked Brown Rice and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and brown sugar:
- Both brown sugar and brown rice are high in calories.
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Brown rice has signficantly more dietary fiber than brown sugar.
- Brown sugar is an excellent source of calcium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and brown rice are high in calories. Brown sugar has 209% more calories than brown rice - brown sugar has 380 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and heavier in fat compared to brown sugar per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Brown Sugar | |
|---|---|---|
| Protein | 9% | ~ |
| Carbohydrates | 84% | 100% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and brown rice has 74% less carbohydrates than brown sugar - brown sugar has 98.1g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than brown sugar - brown rice has 1.6g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and brown rice has 100% less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 21 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both brown rice and brown sugar are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin E
Brown rice and brown sugar contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Brown rice and brown sugar contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brown Rice | Brown Sugar | |
|---|---|---|
| Thiamin | 0.178 MG | ~ |
| Riboflavin | 0.069 MG | ~ |
| Niacin | 2.561 MG | 0.11 MG |
| Pantothenic acid | 0.38 MG | 0.132 MG |
| Vitamin B6 | 0.123 MG | 0.041 MG |
| Folate | 9 UG | 1 UG |
Minerals
calcium
Brown sugar is an excellent source of calcium and it has 26 times more calcium than brown rice - brown sugar has 83mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Brown sugar and brown rice contain similar amounts of iron - brown sugar has 0.71mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Brown sugar has 55% more potassium than brown rice - brown sugar has 133mg of potassium per 100 grams and brown rice has 86mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Brown Sugar (Sugar, brown) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Brown Sugar g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown sugar or brown rice contain more calories in 100 grams?Both brown sugar and brown rice are high in calories. Brown sugar has 210% more calories than brown rice - brown sugar has 380 calories in 100g and brown rice has 123 calories.
Does brown sugar or brown rice have more carbohydrates?
By weight, brown sugar is high in carbohydrates and brown rice has 70% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does brown sugar or brown rice contain more calcium?
Brown sugar is a rich source of calcium and it has 26 times more calcium than brown rice - brown sugar has 83mg of calcium in 100 grams and brown rice has 3mg of calcium.