White rice vs Brown rice - Health benefits and Nutrition Comparison

Introduction

Rice is a commonly consumed grain eaten by most of the world's population. There are many varieties of rice, and it is considered the second highest-produced crop, just after corn.

Brown rice is a whole grain consisting of carb-rich endosperm, nutritious germ, and fibrous bran, with only the outer husk removed. In contrast, white rice is a refined, polished grain, with the bran and germ removed, losing by this way most of the vitamins and minerals. It is believed by a number of people that brown rice is better with its nutritional germ and bran, but then again, white rice is mainly artificially enriched with vitamins and minerals to make up for the lack of them.

So which one is better and healthier? In order to find out the answer, let's have a little comparison to reveal the pros and cons of each one.

Nutritional Content

Before passing to the next question, we would like to emphasize that all the comparative information in the charts below is outlined for cooked brown rice and cooked white rice since we consume both of them in this state.

The macronutrient content is nearly similar, except for some minor differences such as white rice being higher in carbs and brown rice being richer in fiber. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rice

1

Protein: 2.69 g

Fats: 0.28 g

Carbs: 28.17 g

Water: 68.44 g

Other: 0.42 g

Brown rice

4

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

Vitamins

White rice is richer in folate, whereas brown rice is richer in vitamin B1, vitamin B2, vitamin B3, and vitamin B6. 

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

1

100 g 300 g 1 cup - 158g

Brown rice

6

100 g 300 g 1 cup - 202g

Contains more FolateFolate

+544.4%

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 CholineCholine	+338.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.178mg

~equal in Vitamin B5 ~0.38mg

~equal in Vitamin B12 ~0µg

Minerals

White rice is richer in iron, whereas brown rice is richer in manganese, copper, zinc, and phosphorus.

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

4

100 g 300 g 1 cup - 158g

Brown rice

6

100 g 300 g 1 cup - 202g

Contains more CalciumCalcium	+233.3%
Contains more IronIron	+114.3%
Contains less SodiumSodium	-75%
Contains more SeleniumSelenium	+29.3%

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%

Health Impact

Storing and Preparation Time

White rice may have indefinite shelf life due to its specific processing, when it loses bran, containing a huge amount of oils. Brown rice, by contrast, has a shorter shelf life. Due to the higher oil content contained in bran, brown rice quickly goes rancid after about 6 months. But don't be upset, there are some options that will help you store brown rice for a longer period.

From the very start, it is necessary to point out that both brown and white rice should be stored in clean, dry, airtight containers. These points are critical because rice quickly absorbs dirt, humidity, and oxygen, which spoil rice. In these containers, you can store white rice for up to 30 years in a cool, dry place with oxygen absorbers in the container. To prolong the shelf life of brown rice, you may store it in the refrigerator for up to 6-12 months and up to 12-18 months in the freezer.

Preparation times of white and brown rice are different again. The cooking time of white rice is about 20 minutes, whereas brown rice's cooking time is about 40 minutes. In this part, white rice is evidently the winner with longer shelf life and shorter preparation time.

1. https://pubmed.ncbi.nlm.nih.gov/33336992/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3024208/
3. https://pubmed.ncbi.nlm.nih.gov/23391013/ 
4. https://www.ncbi.nlm.nih.gov/pubmed/19774556
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/ 
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5502079/