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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 EVitamin 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 ~0µg
~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 DV% diff.
Carbs 79.95g 25.58g 18%
Selenium 15.1µg 5.8µg 17%
Vitamin B5 1.014mg 0.38mg 13%
Copper 0.22mg 0.106mg 13%
Calories 365kcal 123kcal 12%
Starch 24.79g 10%
Protein 7.13g 2.74g 9%
Vitamin B1 0.07mg 0.178mg 9%
Vitamin B3 1.6mg 2.561mg 6%
Manganese 1.088mg 0.974mg 5%
Vitamin B6 0.164mg 0.123mg 3%
Magnesium 25mg 39mg 3%
Calcium 28mg 3mg 3%
Iron 0.8mg 0.56mg 3%
Zinc 1.09mg 0.71mg 3%
Vitamin B2 0.049mg 0.069mg 2%
Phosphorus 115mg 103mg 2%
Polyunsaturated fat 0.177g 0.366g 1%
Fiber 1.3g 1.6g 1%
Potassium 115mg 86mg 1%
Choline 5.8mg 9.2mg 1%
Fats 0.66g 0.97g 0%
Net carbs 78.65g 23.98g N/A
Sugar 0.12g 0.24g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.11mg 0.17mg 0%
Vitamin K 0.1µg 0.2µg 0%
Folate 8µg 9µg 0%
Saturated fat 0.18g 0.26g 0%
Monounsaturated fat 0.206g 0.369g 0%
Tryptophan 0.083mg 0.033mg 0%
Threonine 0.255mg 0.095mg 0%
Isoleucine 0.308mg 0.109mg 0%
Leucine 0.589mg 0.214mg 0%
Lysine 0.258mg 0.099mg 0%
Methionine 0.168mg 0.058mg 0%
Phenylalanine 0.381mg 0.133mg 0%
Valine 0.435mg 0.151mg 0%
Histidine 0.168mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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.