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  6. Rice, white, long-grain, regular, raw, unenriched vs. Brown rice

Rice, white, long-grain, regular, raw, unenriched vs. Brown rice — In-Depth Nutrition Comparison

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Differences between Rice, white, long-grain, regular, raw, unenriched and Brown rice

  • Rice, white, long-grain, regular, raw, unenriched has more Selenium, Vitamin B5, and Copper, while Brown rice has more Vitamin B1, and Vitamin B3.
  • Rice, white, long-grain, regular, raw, unenriched's daily need coverage for Selenium is 17% higher.
  • Brown rice contains 9 times less Calcium than Rice, white, long-grain, regular, raw, unenriched. Rice, white, long-grain, regular, raw, unenriched contains 28mg of Calcium, while Brown rice contains 3mg.

The food types used in this comparison are Rice, white, long-grain, regular, raw, unenriched and Rice, brown, long-grain, cooked.

Infographic

Rice, white, long-grain, regular, raw, unenriched 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 8.4% 10% 30% 73% 30% 49% 0.65% 142% 82%
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 +833.3%
Contains more PotassiumPotassium +33.7%
Contains more IronIron +42.9%
Contains more CopperCopper +107.5%
Contains more ZincZinc +53.5%
Contains more PhosphorusPhosphorus +11.7%
Contains more ManganeseManganese +11.7%
Contains more SeleniumSelenium +160.3%
Contains more MagnesiumMagnesium +56%
Contains less SodiumSodium -20%

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% 2.2% 0% 18% 11% 30% 61% 38% 0% 0.25% 6% 3.2%
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 B5Vitamin B5 +166.8%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin E Vitamin E +54.5%
Contains more Vitamin B1Vitamin B1 +154.3%
Contains more Vitamin B2Vitamin B2 +40.8%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +12.5%
Contains more CholineCholine +58.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 80% 12%
Protein: 7.13 g
Fats: 0.66 g
Carbs: 79.95 g
Water: 11.62 g
Other: 0.64 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 ProteinProtein +160.2%
Contains more CarbsCarbs +212.5%
Contains more OtherOther +45.5%
Contains more FatsFats +47%
Contains more WaterWater +504.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated Fat: Sat. Fat 0.18 g
Monounsaturated Fat: Mono. Fat 0.206 g
Polyunsaturated fat: Poly. Fat 0.177 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 -30.8%
Contains more Mono. FatMonounsaturated Fat +79.1%
Contains more Poly. FatPolyunsaturated fat +106.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice, white, long-grain, regular, raw, unenriched Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice, white, long-grain, regular, raw, unenriched Brown rice Opinion
Calories 365kcal 123kcal Rice, white, long-grain, regular, raw, unenriched
Protein 7.13g 2.74g Rice, white, long-grain, regular, raw, unenriched
Fats 0.66g 0.97g Brown rice
Net carbs 78.65g 23.98g Rice, white, long-grain, regular, raw, unenriched
Carbs 79.95g 25.58g Rice, white, long-grain, regular, raw, unenriched
Magnesium 25mg 39mg Brown rice
Calcium 28mg 3mg Rice, white, long-grain, regular, raw, unenriched
Potassium 115mg 86mg Rice, white, long-grain, regular, raw, unenriched
Iron 0.8mg 0.56mg Rice, white, long-grain, regular, raw, unenriched
Sugar 0.12g 0.24g Rice, white, long-grain, regular, raw, unenriched
Fiber 1.3g 1.6g Brown rice
Copper 0.22mg 0.106mg Rice, white, long-grain, regular, raw, unenriched
Zinc 1.09mg 0.71mg Rice, white, long-grain, regular, raw, unenriched
Starch 24.79g Brown rice
Phosphorus 115mg 103mg Rice, white, long-grain, regular, raw, unenriched
Sodium 5mg 4mg Brown rice
Vitamin E 0.11mg 0.17mg Brown rice
Manganese 1.088mg 0.974mg Rice, white, long-grain, regular, raw, unenriched
Selenium 15.1µg 5.8µg Rice, white, long-grain, regular, raw, unenriched
Vitamin B1 0.07mg 0.178mg Brown rice
Vitamin B2 0.049mg 0.069mg Brown rice
Vitamin B3 1.6mg 2.561mg Brown rice
Vitamin B5 1.014mg 0.38mg Rice, white, long-grain, regular, raw, unenriched
Vitamin B6 0.164mg 0.123mg Rice, white, long-grain, regular, raw, unenriched
Vitamin K 0.1µg 0.2µg Brown rice
Folate 8µg 9µg Brown rice
Choline 5.8mg 9.2mg Brown rice
Saturated Fat 0.18g 0.26g Rice, white, long-grain, regular, raw, unenriched
Monounsaturated Fat 0.206g 0.369g Brown rice
Polyunsaturated fat 0.177g 0.366g Brown rice
Tryptophan 0.083mg 0.033mg Rice, white, long-grain, regular, raw, unenriched
Threonine 0.255mg 0.095mg Rice, white, long-grain, regular, raw, unenriched
Isoleucine 0.308mg 0.109mg Rice, white, long-grain, regular, raw, unenriched
Leucine 0.589mg 0.214mg Rice, white, long-grain, regular, raw, unenriched
Lysine 0.258mg 0.099mg Rice, white, long-grain, regular, raw, unenriched
Methionine 0.168mg 0.058mg Rice, white, long-grain, regular, raw, unenriched
Phenylalanine 0.381mg 0.133mg Rice, white, long-grain, regular, raw, unenriched
Valine 0.435mg 0.151mg Rice, white, long-grain, regular, raw, unenriched
Histidine 0.168mg 0.066mg Rice, white, long-grain, regular, raw, unenriched
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice, white, long-grain, regular, raw, unenriched Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Rice, white, long-grain, regular, raw, unenriched
13%
Brown rice
Minerals Daily Need Coverage Score
44%
Rice, white, long-grain, regular, raw, unenriched
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Rice, white, long-grain, regular, raw, unenriched
Rice, white, long-grain, regular, raw, unenriched is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated Fat?
Rice, white, long-grain, regular, raw, unenriched
Rice, white, long-grain, regular, raw, unenriched is lower in Saturated Fat (difference - 0.08g)
Which food is lower in glycemic index?
Rice, white, long-grain, regular, raw, unenriched
Rice, white, long-grain, regular, raw, unenriched is lower in glycemic index (difference - 66)
Which food is cheaper?
Rice, white, long-grain, regular, raw, unenriched
Rice, white, long-grain, regular, raw, unenriched is cheaper (difference - $2)
Which food is richer in minerals?
Rice, white, long-grain, regular, raw, unenriched
Rice, white, long-grain, regular, raw, unenriched is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
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

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, white, long-grain, regular, raw, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169756/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.