White rice vs Brown rice
The difference is the bran and germ, which is where most of the fibre and minerals live.
| Per 100 g | White rice | Brown rice |
|---|---|---|
| Energy | 365 kcal | 367 kcal |
| Protein | 7.1 g | 7.5 g |
| Carbohydrates | 80 g | 76 g |
| Total Fat | 0.7 g | 3.2 g |
| Saturated Fatlimit | 0.2 g | 0.6 g |
| Fiber | 1.3 g | 3.6 g |
| Sugars | 0.1 g | 0.7 g |
| Sodiumlimit | 5 mg | 5 mg |
| Calcium | 28 mg | 9 mg |
| Iron | 4.3 mg | 1.3 mg |
| Magnesium | 25 mg | 116 mg |
| Potassium | 115 mg | 250 mg |
| Zinc | 1.1 mg | 2.1 mg |
| Vitamin A | 0 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Folate | 231 mcg | 23 mcg |
Where White rice wins
Notably more calcium, iron and folate than Brown rice, per 100 g.
Where Brown rice wins
Notably more total fat, fiber, sugars, magnesium, potassium and zinc than White rice, per 100 g.
Figures are per 100 grams of rice, white, long-grain, regular, raw, enriched and rice, brown, long-grain, raw (includes foods for usda's food distribution program), from USDA FoodData Central. Portions matter as much as per-100 g figures — 100 g of oil and 100 g of milk are very different amounts of food.
Ready to see your full nutrient profile?
Open Healthy Squirrel — it's free