Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Brown rice vs Rice - In-Depth Nutrition Comparison

Compare

Important differences between Brown rice and Rice

  • Rice has less Manganese, Vitamin B3, Vitamin B1, Phosphorus, and Magnesium.
  • Brown rice's daily need coverage for Manganese is 22% more.
  • Brown rice has 9 times more Vitamin B1 than Rice. Brown rice has 0.178mg of Vitamin B1, while Rice has 0.02mg.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Brown rice
Brown rice
6
:
2
Rice
Rice
Contains more Iron +180%
Contains more Magnesium +225%
Contains more Phosphorus +139.5%
Contains more Potassium +145.7%
Contains more Zinc +44.9%
Contains more Copper +53.6%
Contains more Calcium +233.3%
Contains less Sodium -75%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Iron +180%
Contains more Magnesium +225%
Contains more Phosphorus +139.5%
Contains more Potassium +145.7%
Contains more Zinc +44.9%
Contains more Copper +53.6%
Contains more Calcium +233.3%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Brown rice
Brown rice
7
:
1
Rice
Rice
Contains more Vitamin E +325%
Contains more Vitamin B1 +790%
Contains more Vitamin B2 +430.8%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B6 +32.3%
Contains more Folate +200%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.39
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin E +325%
Contains more Vitamin B1 +790%
Contains more Vitamin B2 +430.8%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B6 +32.3%
Contains more Folate +200%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
4
:
1
Rice
Rice
Contains more Fats +246.4%
Contains more Carbs +10.1%
Equal in Protein - 2.69
Equal in Water - 68.44
Equal in Other - 0.42
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Rice
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 Fats +246.4%
Contains more Carbs +10.1%
Equal in Protein - 2.69
Equal in Water - 68.44
Equal in Other - 0.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +319.3%
Contains more Polyunsaturated fat +381.6%
Contains less Saturated Fat -70.4%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +319.3%
Contains more Polyunsaturated fat +381.6%
Contains less Saturated Fat -70.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Rice Opinion
Net carbs 23.98g 27.77g Rice
Protein 2.74g 2.69g Brown rice
Fats 0.97g 0.28g Brown rice
Carbs 25.58g 28.17g Rice
Calories 123kcal 130kcal Rice
Starch 24.79g Brown rice
Sugar 0.24g 0.05g Rice
Fiber 1.6g 0.4g Brown rice
Calcium 3mg 10mg Rice
Iron 0.56mg 0.2mg Brown rice
Magnesium 39mg 12mg Brown rice
Phosphorus 103mg 43mg Brown rice
Potassium 86mg 35mg Brown rice
Sodium 4mg 1mg Rice
Zinc 0.71mg 0.49mg Brown rice
Copper 0.106mg 0.069mg Brown rice
Vitamin E 0.17mg 0.04mg Brown rice
Vitamin B1 0.178mg 0.02mg Brown rice
Vitamin B2 0.069mg 0.013mg Brown rice
Vitamin B3 2.561mg 0.4mg Brown rice
Vitamin B5 0.38mg 0.39mg Rice
Vitamin B6 0.123mg 0.093mg Brown rice
Folate 9µg 3µg Brown rice
Vitamin K 0.2µg 0µg Brown rice
Tryptophan 0.033mg 0.031mg Brown rice
Threonine 0.095mg 0.096mg Rice
Isoleucine 0.109mg 0.116mg Rice
Leucine 0.214mg 0.222mg Rice
Lysine 0.099mg 0.097mg Brown rice
Methionine 0.058mg 0.063mg Rice
Phenylalanine 0.133mg 0.144mg Rice
Valine 0.151mg 0.164mg Rice
Histidine 0.066mg 0.063mg Brown rice
Saturated Fat 0.26g 0.077g Rice
Monounsaturated Fat 0.369g 0.088g Brown rice
Polyunsaturated fat 0.366g 0.076g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
14%
Brown rice
5%
Rice
Minerals Daily Need Coverage Score
20%
Brown rice
10%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 6)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169757/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.