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  6. Rice, white, long-grain, regular, raw, unenriched vs. Rice, white, medium-grain, enriched, cooked

Rice, white, long-grain, regular, raw, unenriched vs. Rice, white, medium-grain, enriched, cooked — In-Depth Nutrition Comparison

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A recap on differences between rice, white, long-grain, regular, raw, unenriched and rice, white, medium-grain, enriched, cooked

  • Rice, white, long-grain, regular, raw, unenriched has more manganese, copper, selenium, vitamin B5, phosphorus, vitamin B6, and zinc; however, rice, white, medium-grain, enriched, cooked is higher in folate, iron, and vitamin B1.
  • Rice, white, long-grain, regular, raw, unenriched covers your daily manganese needs 31% more than rice, white, medium-grain, enriched, cooked.
  • Rice, white, medium-grain, enriched, cooked contains 6 times less Copper than rice, white, long-grain, regular, raw, unenriched. Rice, white, long-grain, regular, raw, unenriched contains 0.22mg of Copper, while rice, white, medium-grain, enriched, cooked contains 0.038mg.

Food varieties used in this article are Rice, white, long-grain, regular, raw, unenriched and Rice, white, medium-grain, enriched, cooked.

Infographic

Rice, white, long-grain, regular, raw, unenriched vs Rice, white, medium-grain, enriched, cooked 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 9.3% 0.9% 2.6% 56% 13% 11% 16% 0% 49% 41%
Contains more MagnesiumMagnesium +92.3%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +296.6%
Contains more CopperCopper +478.9%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +210.8%
Contains more ManganeseManganese +188.6%
Contains more SeleniumSelenium +101.3%
Contains more IronIron +86.3%
Contains less SodiumSodium -100%

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% 0% 0% 42% 3.7% 34% 25% 12% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +206.3%
Contains more Vitamin B5Vitamin B5 +146.7%
Contains more Vitamin B6Vitamin B6 +228%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +138.6%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more FolateFolate +625%
~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
2% 29% 69%
Protein: 2.38 g
Fats: 0.21 g
Carbs: 28.59 g
Water: 68.61 g
Other: 0.21 g
Contains more ProteinProtein +199.6%
Contains more FatsFats +214.3%
Contains more CarbsCarbs +179.6%
Contains more OtherOther +204.8%
Contains more WaterWater +490.4%

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
32% 37% 31%
Saturated Fat: Sat. Fat 0.057 g
Monounsaturated Fat: Mono. Fat 0.065 g
Polyunsaturated fat: Poly. Fat 0.056 g
Contains more Mono. FatMonounsaturated Fat +216.9%
Contains more Poly. FatPolyunsaturated fat +216.1%
Contains less Sat. FatSaturated Fat -68.3%

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 Rice, white, medium-grain, enriched, cooked
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice, white, long-grain, regular, raw, unenriched Rice, white, medium-grain, enriched, cooked Opinion
Calories 365kcal 130kcal Rice, white, long-grain, regular, raw, unenriched
Protein 7.13g 2.38g Rice, white, long-grain, regular, raw, unenriched
Fats 0.66g 0.21g Rice, white, long-grain, regular, raw, unenriched
Net carbs 78.65g 28.29g Rice, white, long-grain, regular, raw, unenriched
Carbs 79.95g 28.59g Rice, white, long-grain, regular, raw, unenriched
Magnesium 25mg 13mg Rice, white, long-grain, regular, raw, unenriched
Calcium 28mg 3mg Rice, white, long-grain, regular, raw, unenriched
Potassium 115mg 29mg Rice, white, long-grain, regular, raw, unenriched
Iron 0.8mg 1.49mg Rice, white, medium-grain, enriched, cooked
Sugar 0.12g Rice, white, medium-grain, enriched, cooked
Fiber 1.3g 0.3g Rice, white, long-grain, regular, raw, unenriched
Copper 0.22mg 0.038mg Rice, white, long-grain, regular, raw, unenriched
Zinc 1.09mg 0.42mg Rice, white, long-grain, regular, raw, unenriched
Phosphorus 115mg 37mg Rice, white, long-grain, regular, raw, unenriched
Sodium 5mg 0mg Rice, white, medium-grain, enriched, cooked
Vitamin E 0.11mg Rice, white, long-grain, regular, raw, unenriched
Manganese 1.088mg 0.377mg Rice, white, long-grain, regular, raw, unenriched
Selenium 15.1µg 7.5µg Rice, white, long-grain, regular, raw, unenriched
Vitamin B1 0.07mg 0.167mg Rice, white, medium-grain, enriched, cooked
Vitamin B2 0.049mg 0.016mg Rice, white, long-grain, regular, raw, unenriched
Vitamin B3 1.6mg 1.835mg Rice, white, medium-grain, enriched, cooked
Vitamin B5 1.014mg 0.411mg Rice, white, long-grain, regular, raw, unenriched
Vitamin B6 0.164mg 0.05mg Rice, white, long-grain, regular, raw, unenriched
Vitamin K 0.1µg Rice, white, long-grain, regular, raw, unenriched
Folate 8µg 58µg Rice, white, medium-grain, enriched, cooked
Choline 5.8mg Rice, white, long-grain, regular, raw, unenriched
Saturated Fat 0.18g 0.057g Rice, white, medium-grain, enriched, cooked
Monounsaturated Fat 0.206g 0.065g Rice, white, long-grain, regular, raw, unenriched
Polyunsaturated fat 0.177g 0.056g Rice, white, long-grain, regular, raw, unenriched
Tryptophan 0.083mg 0.028mg Rice, white, long-grain, regular, raw, unenriched
Threonine 0.255mg 0.085mg Rice, white, long-grain, regular, raw, unenriched
Isoleucine 0.308mg 0.103mg Rice, white, long-grain, regular, raw, unenriched
Leucine 0.589mg 0.197mg Rice, white, long-grain, regular, raw, unenriched
Lysine 0.258mg 0.086mg Rice, white, long-grain, regular, raw, unenriched
Methionine 0.168mg 0.056mg Rice, white, long-grain, regular, raw, unenriched
Phenylalanine 0.381mg 0.127mg Rice, white, long-grain, regular, raw, unenriched
Valine 0.435mg 0.145mg Rice, white, long-grain, regular, raw, unenriched
Histidine 0.168mg 0.056mg Rice, white, long-grain, regular, raw, unenriched

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice, white, long-grain, regular, raw, unenriched Rice, white, medium-grain, enriched, cooked
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
12%
Rice, white, medium-grain, enriched, cooked
Minerals Daily Need Coverage Score
44%
Rice, white, long-grain, regular, raw, unenriched
20%
Rice, white, medium-grain, enriched, cooked

Comparison summary

Which food is lower in Sugar?
Rice, white, medium-grain, enriched, cooked
Rice, white, medium-grain, enriched, cooked is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Rice, white, medium-grain, enriched, cooked
Rice, white, medium-grain, enriched, cooked contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rice, white, medium-grain, enriched, cooked
Rice, white, medium-grain, enriched, cooked is lower in Saturated Fat (difference - 0.123g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice, white, medium-grain, enriched, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168880/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.