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  6. Rice, white, medium-grain, enriched, cooked vs. Brown rice

Rice, white, medium-grain, enriched, cooked vs. Brown rice — In-Depth Nutrition Comparison

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How are Rice, white, medium-grain, enriched, cooked and Brown rice different?

  • Rice, white, medium-grain, enriched, cooked is richer in Folate, and Iron, while Brown rice is higher in Manganese, Phosphorus, Copper, Magnesium, Vitamin B6, and Fiber.
  • Brown rice covers your daily need of Manganese 26% more than Rice, white, medium-grain, enriched, cooked.
  • Rice, white, medium-grain, enriched, cooked contains 6 times more Folate than Brown rice. Rice, white, medium-grain, enriched, cooked contains 58µg of Folate, while Brown rice contains 9µg.

Rice, white, medium-grain, enriched, cooked and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Rice, white, medium-grain, enriched, cooked 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 9.3% 0.9% 2.6% 56% 13% 11% 16% 0% 49% 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 IronIron +166.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +29.3%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +196.6%
Contains more CopperCopper +178.9%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +178.4%
Contains more ManganeseManganese +158.4%
~equal in Calcium ~3mg

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% 0% 0% 42% 3.7% 34% 25% 12% 0% 0% 44% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more FolateFolate +544.4%
Contains more Vitamin B2Vitamin B2 +331.3%
Contains more Vitamin B3Vitamin B3 +39.6%
Contains more Vitamin B6Vitamin B6 +146%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.38 g
Fats: 0.21 g
Carbs: 28.59 g
Water: 68.61 g
Other: 0.21 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 CarbsCarbs +11.8%
Contains more ProteinProtein +15.1%
Contains more FatsFats +361.9%
Contains more OtherOther +109.5%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated Fat: Sat. Fat 0.057 g
Monounsaturated Fat: Mono. Fat 0.065 g
Polyunsaturated fat: Poly. Fat 0.056 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 -78.1%
Contains more Mono. FatMonounsaturated Fat +467.7%
Contains more Poly. FatPolyunsaturated fat +553.6%

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

All nutrients comparison - raw data values

Nutrient Rice, white, medium-grain, enriched, cooked Brown rice Opinion
Calories 130kcal 123kcal Rice, white, medium-grain, enriched, cooked
Protein 2.38g 2.74g Brown rice
Fats 0.21g 0.97g Brown rice
Net carbs 28.29g 23.98g Rice, white, medium-grain, enriched, cooked
Carbs 28.59g 25.58g Rice, white, medium-grain, enriched, cooked
Magnesium 13mg 39mg Brown rice
Calcium 3mg 3mg
Potassium 29mg 86mg Brown rice
Iron 1.49mg 0.56mg Rice, white, medium-grain, enriched, cooked
Sugar 0.24g Rice, white, medium-grain, enriched, cooked
Fiber 0.3g 1.6g Brown rice
Copper 0.038mg 0.106mg Brown rice
Zinc 0.42mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 37mg 103mg Brown rice
Sodium 0mg 4mg Rice, white, medium-grain, enriched, cooked
Vitamin E 0.17mg Brown rice
Manganese 0.377mg 0.974mg Brown rice
Selenium 7.5µg 5.8µg Rice, white, medium-grain, enriched, cooked
Vitamin B1 0.167mg 0.178mg Brown rice
Vitamin B2 0.016mg 0.069mg Brown rice
Vitamin B3 1.835mg 2.561mg Brown rice
Vitamin B5 0.411mg 0.38mg Rice, white, medium-grain, enriched, cooked
Vitamin B6 0.05mg 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 58µg 9µg Rice, white, medium-grain, enriched, cooked
Choline 9.2mg Brown rice
Saturated Fat 0.057g 0.26g Rice, white, medium-grain, enriched, cooked
Monounsaturated Fat 0.065g 0.369g Brown rice
Polyunsaturated fat 0.056g 0.366g Brown rice
Tryptophan 0.028mg 0.033mg Brown rice
Threonine 0.085mg 0.095mg Brown rice
Isoleucine 0.103mg 0.109mg Brown rice
Leucine 0.197mg 0.214mg Brown rice
Lysine 0.086mg 0.099mg Brown rice
Methionine 0.056mg 0.058mg Brown rice
Phenylalanine 0.127mg 0.133mg Brown rice
Valine 0.145mg 0.151mg Brown rice
Histidine 0.056mg 0.066mg Brown rice
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, medium-grain, enriched, cooked 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
12%
Rice, white, medium-grain, enriched, cooked
13%
Brown rice
Minerals Daily Need Coverage Score
20%
Rice, white, medium-grain, enriched, cooked
32%
Brown rice

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 - 0.24g)
Which food contains less Sodium?
Rice, white, medium-grain, enriched, cooked
Rice, white, medium-grain, enriched, cooked contains less Sodium (difference - 4mg)
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 - 0.203g)
Which food is lower in glycemic index?
Rice, white, medium-grain, enriched, cooked
Rice, white, medium-grain, enriched, cooked is lower in glycemic index (difference - 66)
Which food is cheaper?
Rice, white, medium-grain, enriched, cooked
Rice, white, medium-grain, enriched, cooked is cheaper (difference - $2)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
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, medium-grain, enriched, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168880/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.