Brown Rice vs. White Rice

Nutrition comparison of Cooked Brown Rice and Cooked White Rice


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 cooked white rice (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Brown Rice source
Image of White Rice source

Calories and Carbs

calories

Both white rice and brown rice are high in calories - white rice has 130kcal of calories per 100 grams and brown rice has 123kcal of calories.

dietary fiber

Brown rice has more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.

sugar

Brown rice and white rice contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and brown rice contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and brown rice has 2.7g of protein.

Fat

saturated fat

Both white rice and brown rice are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.

Vitamins

Vitamin E

Brown rice and white rice contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

The B Vitamins

Brown rice has more riboflavin and vitamin b6, however, white rice contains more folate. Both brown rice and white rice contain significant amounts of thiamin, niacin and pantothenic acid.

Brown Rice White Rice
Thiamin 0.178 MG 0.167 MG
Riboflavin 0.069 MG 0.016 MG
Niacin 2.561 MG 1.835 MG
Pantothenic acid 0.38 MG 0.411 MG
Vitamin B6 0.123 MG 0.05 MG
Folate 9 UG 58 UG

Minerals

calcium

White rice and brown rice contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and brown rice has 3mg of calcium.

iron

White rice has more iron than brown rice - white rice has 1.5mg of iron per 100 grams and brown rice has 0.56mg of iron.

potassium

Brown rice has more potassium than white rice - white rice has 29mg of potassium per 100 grams and brown rice has 86mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both brown rice and white rice contain significant amounts of alpha linoleic acid (ALA).

Brown Rice White Rice
alpha linoleic acid 0.011 G 0.01 G
Total 0.011 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, brown rice has more linoleic acid than white rice per 100 grams.

Brown Rice White Rice
other omega 6 0.004 G ~
linoleic acid 0.355 G 0.046 G
Total 0.359 G 0.046 G

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 White Rice (Rice, white, medium-grain, enriched, cooked) .

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Cooked Brown Rice
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Cooked White Rice
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