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.
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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
Contains
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Iron
+180%
Contains
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Magnesium
+225%
Contains
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Phosphorus
+139.5%
Contains
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Potassium
+145.7%
Contains
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Zinc
+44.9%
Contains
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Copper
+53.6%
Contains
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Calcium
+233.3%
Contains
less
Sodium
-75%
Contains
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Iron
+180%
Contains
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Magnesium
+225%
Contains
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Phosphorus
+139.5%
Contains
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Potassium
+145.7%
Contains
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Zinc
+44.9%
Contains
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Copper
+53.6%
Contains
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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
:
Contains
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Vitamin E
+325%
Contains
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Vitamin B1
+790%
Contains
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Vitamin B2
+430.8%
Contains
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Vitamin B3
+540.3%
Contains
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Vitamin B6
+32.3%
Contains
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Folate
+200%
Contains
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Vitamin K
+∞%
Equal in Vitamin B5 - 0.39
Contains
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Vitamin E
+325%
Contains
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Vitamin B1
+790%
Contains
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Vitamin B2
+430.8%
Contains
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Vitamin B3
+540.3%
Contains
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Vitamin B6
+32.3%
Contains
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Folate
+200%
Contains
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Vitamin K
+∞%
Equal in Vitamin B5 - 0.39
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+246.4%
Contains
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Carbs
+10.1%
Equal in Protein - 2.69
Equal in Water - 68.44
Equal in Other - 0.42
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Contains
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Fats
+246.4%
Contains
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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
Contains
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Monounsaturated Fat
+319.3%
Contains
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Polyunsaturated fat
+381.6%
Contains
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Saturated Fat
-70.4%
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.076 g
Contains
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Monounsaturated Fat
+319.3%
Contains
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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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 23.98g | 27.77g |
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Protein | 2.74g | 2.69g |
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Fats | 0.97g | 0.28g |
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Carbs | 25.58g | 28.17g |
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Calories | 123kcal | 130kcal |
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Starch | 24.79g |
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Sugar | 0.24g | 0.05g |
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Fiber | 1.6g | 0.4g |
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Calcium | 3mg | 10mg |
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Iron | 0.56mg | 0.2mg |
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Magnesium | 39mg | 12mg |
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Phosphorus | 103mg | 43mg |
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Potassium | 86mg | 35mg |
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Sodium | 4mg | 1mg |
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Zinc | 0.71mg | 0.49mg |
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Copper | 0.106mg | 0.069mg |
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Vitamin E | 0.17mg | 0.04mg |
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Vitamin B1 | 0.178mg | 0.02mg |
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Vitamin B2 | 0.069mg | 0.013mg |
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Vitamin B3 | 2.561mg | 0.4mg |
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Vitamin B5 | 0.38mg | 0.39mg |
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Vitamin B6 | 0.123mg | 0.093mg |
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Folate | 9µg | 3µg |
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Vitamin K | 0.2µg | 0µg |
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Tryptophan | 0.033mg | 0.031mg |
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Threonine | 0.095mg | 0.096mg |
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Isoleucine | 0.109mg | 0.116mg |
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Leucine | 0.214mg | 0.222mg |
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Lysine | 0.099mg | 0.097mg |
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Methionine | 0.058mg | 0.063mg |
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Phenylalanine | 0.133mg | 0.144mg |
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Valine | 0.151mg | 0.164mg |
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Histidine | 0.066mg | 0.063mg |
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Saturated Fat | 0.26g | 0.077g |
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Monounsaturated Fat | 0.369g | 0.088g |
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Polyunsaturated fat | 0.366g | 0.076g |
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Omega-6 - Linoleic acid | 0.355g |
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Omega-3 - ALA | 0.011g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

5%

Minerals Daily Need Coverage Score
20%

10%

Comparison summary
Which food is lower in Sugar?

Rice is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?

Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?

Rice is lower in Saturated Fat (difference - 0.183g)
Which food is lower in glycemic index?

Rice is lower in glycemic index (difference - 6)
Which food is cheaper?

Rice is cheaper (difference - $1)
Which food is richer in minerals?

Brown rice is relatively richer in minerals
Which food is richer in vitamins?

Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)