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  6. Brown rice vs. Rice

Brown rice vs. Rice — In-Depth Nutrition Comparison

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Important differences between brown rice and rice

  • Brown rice has more manganese, phosphorus, vitamin B3, and magnesium; however, rice has more folate and iron.
  • Brown rice's daily need coverage for manganese is 22% more.
  • Brown rice has 4 times more choline than rice. Brown rice has 9.2mg of choline, while rice has 2.1mg.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Brown rice vs Rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +145.7%
Contains more CopperCopper +53.6%
Contains more ZincZinc +44.9%
Contains more PhosphorusPhosphorus +139.5%
Contains more ManganeseManganese +106.4%
Contains more CalciumCalcium +233.3%
Contains more IronIron +114.3%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +29.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Rice
Rice
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B2Vitamin B2 +430.8%
Contains more Vitamin B3Vitamin B3 +73.5%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +544.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Rice DV% diff.
Manganese 0.974mg 0.472mg 22%
Folate 9µg 58µg 12%
Starch 24.79g 10%
Phosphorus 103mg 43mg 9%
Iron 0.56mg 1.2mg 8%
Vitamin B3 2.561mg 1.476mg 7%
Magnesium 39mg 12mg 6%
Fiber 1.6g 0.4g 5%
Copper 0.106mg 0.069mg 4%
Vitamin B2 0.069mg 0.013mg 4%
Selenium 5.8µg 7.5µg 3%
Potassium 86mg 35mg 2%
Zinc 0.71mg 0.49mg 2%
Vitamin B6 0.123mg 0.093mg 2%
Polyunsaturated fat 0.366g 0.076g 2%
Fats 0.97g 0.28g 1%
Carbs 25.58g 28.17g 1%
Calcium 3mg 10mg 1%
Vitamin E 0.17mg 0.04mg 1%
Vitamin B1 0.178mg 0.163mg 1%
Choline 9.2mg 2.1mg 1%
Saturated fat 0.26g 0.077g 1%
Monounsaturated fat 0.369g 0.088g 1%
Calories 123kcal 130kcal 0%
Protein 2.74g 2.69g 0%
Protein per 100 calories 2.2g 2.1g N/A
Calories per 10 g protein 449kcal 483kcal N/A
Weight per 100 calories 81g 77g N/A
Net carbs 23.98g 27.77g N/A
Sugar 0.24g 0.05g N/A
Sodium 4mg 1mg 0%
Vitamin B5 0.38mg 0.39mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.033mg 0.031mg 0%
Threonine 0.095mg 0.096mg 0%
Isoleucine 0.109mg 0.116mg 0%
Leucine 0.214mg 0.222mg 0%
Lysine 0.099mg 0.097mg 0%
Methionine 0.058mg 0.063mg 0%
Phenylalanine 0.133mg 0.144mg 0%
Valine 0.151mg 0.164mg 0%
Histidine 0.066mg 0.063mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +246.4%
Contains more CarbsCarbs +10.1%
~equal in Protein ~2.69g
~equal in Water ~68.44g
~equal in Other ~0.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +319.3%
Contains more Poly. FatPolyunsaturated fat +381.6%
Contains less Sat. FatSaturated fat -70.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.