Brown Rice vs. White Sugar
Nutrition comparison of Cooked Brown Rice and White 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
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and white sugar:
- Both white 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 white sugar.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and brown rice are high in calories. White sugar has 215% more calories than brown rice - white sugar has 387 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 white sugar per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | White Sugar | |
|---|---|---|
| Protein | 9% | ~ |
| Carbohydrates | 84% | 100% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and brown rice has 74% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than white sugar - brown rice has 1.6g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and brown rice has 100% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has more protein than white sugar - brown rice has 2.7g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both brown rice and white sugar are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin E
Brown rice and white sugar contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Brown rice and white sugar contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brown Rice | White Sugar | |
|---|---|---|
| Thiamin | 0.178 MG | ~ |
| Riboflavin | 0.069 MG | 0.019 MG |
| Niacin | 2.561 MG | ~ |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.123 MG | ~ |
| Folate | 9 UG | ~ |
Minerals
calcium
White sugar and brown rice contain similar amounts of calcium - white sugar has 1mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Brown rice has 10 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Brown rice has 42 times more potassium than white sugar - white sugar has 2mg 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 White Sugar (Sugar, granulated) .
Cooked Brown Rice g
()
|
Daily Values (%) |
White 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 white sugar or brown rice contain more calories in 100 grams?Both white sugar and brown rice are high in calories. White sugar has 220% more calories than brown rice - white sugar has 387 calories in 100g and brown rice has 123 calories.
Does white sugar or brown rice have more carbohydrates?
By weight, white sugar is high in carbohydrates and brown rice has 70% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and brown rice has 25.6g of carbohydrates.