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

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

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What are the differences between rice, white, medium-grain, raw, enriched and brown rice?

  • Rice, white, medium-grain, raw, enriched is richer than brown rice in folate, iron, vitamin B1, vitamin B5, selenium, vitamin B3, and manganese.
  • Rice, white, medium-grain, raw, enriched's daily need coverage for folate is 56% more.
  • Rice, white, medium-grain, raw, enriched has 8 times more iron than brown rice. While rice, white, medium-grain, raw, enriched has 4.36mg of iron, brown rice has only 0.56mg.

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

Infographic

Rice, white, medium-grain, raw, enriched 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 25% 2.7% 7.6% 164% 37% 32% 46% 0.13% 143% 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 +200%
Contains more IronIron +678.6%
Contains more ZincZinc +63.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +12.9%
Contains more SeleniumSelenium +160.3%
Contains more MagnesiumMagnesium +11.4%
~equal in Potassium ~86mg
~equal in Copper ~0.106mg
~equal in Phosphorus ~103mg

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 0% 0% 2.2% 0% 145% 11% 95% 81% 33% 0% 0% 173%
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin B1Vitamin B1 +224.7%
Contains more Vitamin B3Vitamin B3 +98.9%
Contains more Vitamin B5Vitamin B5 +253.2%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more FolateFolate +2466.7%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin B2Vitamin B2 +43.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice, white, medium-grain, raw, enriched Brown rice DV% diff.
Folate 231µg 9µg 56%
Iron 4.36mg 0.56mg 48%
Vitamin B1 0.578mg 0.178mg 33%
Vitamin B5 1.342mg 0.38mg 19%
Carbs 79.34g 25.58g 18%
Selenium 15.1µg 5.8µg 17%
Vitamin B3 5.093mg 2.561mg 16%
Calories 360kcal 123kcal 12%
Starch 24.79g 10%
Protein 6.61g 2.74g 8%
Manganese 1.1mg 0.974mg 5%
Zinc 1.16mg 0.71mg 4%
Vitamin B2 0.048mg 0.069mg 2%
Vitamin B6 0.145mg 0.123mg 2%
Choline 9.2mg 2%
Fats 0.58g 0.97g 1%
Magnesium 35mg 39mg 1%
Calcium 9mg 3mg 1%
Fiber 1.4g 1.6g 1%
Phosphorus 108mg 103mg 1%
Polyunsaturated fat 0.155g 0.366g 1%
Net carbs 77.94g 23.98g N/A
Potassium 86mg 86mg 0%
Sugar 0.24g N/A
Copper 0.11mg 0.106mg 0%
Sodium 1mg 4mg 0%
Vitamin E 0.11mg 0.17mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.158g 0.26g 0%
Monounsaturated fat 0.181g 0.369g 0%
Tryptophan 0.077mg 0.033mg 0%
Threonine 0.236mg 0.095mg 0%
Isoleucine 0.285mg 0.109mg 0%
Leucine 0.546mg 0.214mg 0%
Lysine 0.239mg 0.099mg 0%
Methionine 0.155mg 0.058mg 0%
Phenylalanine 0.353mg 0.133mg 0%
Valine 0.403mg 0.151mg 0%
Histidine 0.155mg 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
7% 79% 13%
Protein: 6.61 g
Fats: 0.58 g
Carbs: 79.34 g
Water: 12.89 g
Other: 0.58 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 +141.2%
Contains more CarbsCarbs +210.2%
Contains more OtherOther +31.8%
Contains more FatsFats +67.2%
Contains more WaterWater +445.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 0.158 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.155 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 -39.2%
Contains more Mono. FatMonounsaturated fat +103.9%
Contains more Poly. FatPolyunsaturated fat +136.1%

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, raw, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168879/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.