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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

  • 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" 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
3
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% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +145.7%
Contains more IronIron +180%
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 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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Rice
Rice
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B2Vitamin B2 +430.8%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +338.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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%
Vitamin B3 2.561mg 0.4mg 14%
Vitamin B1 0.178mg 0.02mg 13%
Starch 24.79g 10%
Phosphorus 103mg 43mg 9%
Magnesium 39mg 12mg 6%
Fiber 1.6g 0.4g 5%
Iron 0.56mg 0.2mg 5%
Vitamin B2 0.069mg 0.013mg 4%
Copper 0.106mg 0.069mg 4%
Selenium 5.8µg 7.5µg 3%
Vitamin B6 0.123mg 0.093mg 2%
Zinc 0.71mg 0.49mg 2%
Potassium 86mg 35mg 2%
Polyunsaturated fat 0.366g 0.076g 2%
Folate 9µg 3µg 2%
Monounsaturated fat 0.369g 0.088g 1%
Calcium 3mg 10mg 1%
Saturated fat 0.26g 0.077g 1%
Vitamin E 0.17mg 0.04mg 1%
Carbs 25.58g 28.17g 1%
Choline 9.2mg 2.1mg 1%
Fats 0.97g 0.28g 1%
Calories 123kcal 130kcal 0%
Protein 2.74g 2.69g 0%
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%

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/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.