White Rice vs. Brown Sugar

Nutrition comparison of Cooked White 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 white rice versus brown sugar (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and brown sugar:

  • Both brown sugar and white rice are high in calories.
  • Brown sugar is an excellent source of calcium.
  • White rice has more thiamin, riboflavin, niacin, pantothenic acid and folate.
Detailed nutritional comparison of white rice and brown sugar is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Brown Sugar src

Here's an infographic summarizing the nutritional differences between white rice and brown sugar. marks particularly rich nutrients.


Calories and Carbs

calories

Both brown sugar and white rice are high in calories. Brown sugar has 192% more calories than white rice - brown sugar has 380 calories per 100 grams and white rice has 130 calories.

For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to brown sugar for fat. White rice has a macronutrient ratio of 8:91:2 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Brown Sugar
Protein 8% ~
Carbohydrates 91% 100%
Fat 2% ~
Alcohol ~ ~

carbohydrates

Brown sugar is high in carbohydrates and white rice has 71% less carbohydrates than brown sugar - brown sugar has 98.1g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.

dietary fiber

White rice has more dietary fiber than brown sugar - white rice has 0.3g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.

sugar

Brown sugar is high in sugar and white rice has less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice has 18 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and white rice has 2.4g of protein.

Fat

saturated fat

Both white rice and brown sugar are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and brown sugar does not contain significant amounts.

Vitamins

The B Vitamins

White rice has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white rice and brown sugar contain significant amounts of Vitamin B6.

White Rice Brown Sugar
Thiamin 0.167 MG ~
Riboflavin 0.016 MG ~
Niacin 1.835 MG 0.11 MG
Pantothenic acid 0.411 MG 0.132 MG
Vitamin B6 0.05 MG 0.041 MG
Folate 58 UG 1 UG

Minerals

calcium

Brown sugar is an excellent source of calcium and it has 26 times more calcium than white rice - brown sugar has 83mg of calcium per 100 grams and white rice has 3mg of calcium.

iron

White rice has 110% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and white rice has 1.5mg of iron.

potassium

Brown sugar has 359% more potassium than white rice - brown sugar has 133mg of potassium per 100 grams and white rice has 29mg 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Brown Sugar (Sugar, brown) .

Cooked White Rice g

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FAQ

Does brown sugar or white rice contain more calories in 100 grams?
Both brown sugar and white rice are high in calories. Brown sugar has 190% more calories than white rice - brown sugar has 380 calories in 100g and white rice has 130 calories.

Does brown sugar or white rice have more carbohydrates?
By weight, brown sugar is high in carbohydrates and white rice has 70% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and white rice has 28.6g of carbohydrates.

Does brown sugar or white rice contain more calcium?
Brown sugar is a rich source of calcium and it has 26 times more calcium than white rice - brown sugar has 83mg of calcium in 100 grams and white rice has 3mg of calcium.