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  6. Rice vs. Brown rice

Rice vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between rice and brown rice

  • Rice has less manganese, vitamin B3, vitamin B1, phosphorus, and magnesium.
  • Brown rice's daily need coverage for manganese is 22% more.

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

Infographic

Rice vs Brown 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.
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%
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%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +29.3%
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%

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.
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%
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%
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 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Brown rice DV% diff.
Manganese 0.472mg 0.974mg 22%
Vitamin B3 0.4mg 2.561mg 14%
Vitamin B1 0.02mg 0.178mg 13%
Starch 24.79g 10%
Phosphorus 43mg 103mg 9%
Magnesium 12mg 39mg 6%
Fiber 0.4g 1.6g 5%
Iron 0.2mg 0.56mg 5%
Vitamin B2 0.013mg 0.069mg 4%
Copper 0.069mg 0.106mg 4%
Selenium 7.5µg 5.8µg 3%
Vitamin B6 0.093mg 0.123mg 2%
Zinc 0.49mg 0.71mg 2%
Potassium 35mg 86mg 2%
Polyunsaturated fat 0.076g 0.366g 2%
Folate 3µg 9µg 2%
Monounsaturated fat 0.088g 0.369g 1%
Calcium 10mg 3mg 1%
Saturated fat 0.077g 0.26g 1%
Vitamin E 0.04mg 0.17mg 1%
Carbs 28.17g 25.58g 1%
Choline 2.1mg 9.2mg 1%
Fats 0.28g 0.97g 1%
Calories 130kcal 123kcal 0%
Protein 2.69g 2.74g 0%
Net carbs 27.77g 23.98g N/A
Sugar 0.05g 0.24g N/A
Sodium 1mg 4mg 0%
Vitamin B5 0.39mg 0.38mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.031mg 0.033mg 0%
Threonine 0.096mg 0.095mg 0%
Isoleucine 0.116mg 0.109mg 0%
Leucine 0.222mg 0.214mg 0%
Lysine 0.097mg 0.099mg 0%
Methionine 0.063mg 0.058mg 0%
Phenylalanine 0.144mg 0.133mg 0%
Valine 0.164mg 0.151mg 0%
Histidine 0.063mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +246.4%
~equal in Protein ~2.74g
~equal in Carbs ~25.58g
~equal in Water ~70.27g
~equal in Other ~0.44g

Fat Type Comparison

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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.