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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 for 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.178mg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice, white, medium-grain, enriched, cooked Brown rice DV% diff.
Manganese 0.377mg 0.974mg 26%
Folate 58µg 9µg 12%
Iron 1.49mg 0.56mg 12%
Starch 24.79g 10%
Phosphorus 37mg 103mg 9%
Copper 0.038mg 0.106mg 8%
Vitamin B6 0.05mg 0.123mg 6%
Magnesium 13mg 39mg 6%
Fiber 0.3g 1.6g 5%
Vitamin B3 1.835mg 2.561mg 5%
Vitamin B2 0.016mg 0.069mg 4%
Zinc 0.42mg 0.71mg 3%
Selenium 7.5µg 5.8µg 3%
Potassium 29mg 86mg 2%
Choline 9.2mg 2%
Polyunsaturated fat 0.056g 0.366g 2%
Saturated fat 0.057g 0.26g 1%
Monounsaturated fat 0.065g 0.369g 1%
Carbs 28.59g 25.58g 1%
Vitamin E 0.17mg 1%
Vitamin B1 0.167mg 0.178mg 1%
Protein 2.38g 2.74g 1%
Fats 0.21g 0.97g 1%
Vitamin B5 0.411mg 0.38mg 1%
Calories 130kcal 123kcal 0%
Net carbs 28.29g 23.98g N/A
Calcium 3mg 3mg 0%
Sugar 0.24g N/A
Sodium 0mg 4mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.028mg 0.033mg 0%
Threonine 0.085mg 0.095mg 0%
Isoleucine 0.103mg 0.109mg 0%
Leucine 0.197mg 0.214mg 0%
Lysine 0.086mg 0.099mg 0%
Methionine 0.056mg 0.058mg 0%
Phenylalanine 0.127mg 0.133mg 0%
Valine 0.145mg 0.151mg 0%
Histidine 0.056mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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%

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.