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Nutrition In Brown Rice Vs White Rice: A Detailed Comparison

Nutrition In Brown Rice Vs White Rice

Brown rice is supposed to be healthier than white rice, but is it? Learn the nutritional difference between the two. Find how nutrition in brown rice vs white rice can affect your nutrient intake.

Despite being nutrient-dense, brown rice has been largely overlooked as a staple food in the India. This is likely because people are more familiar with white rice, which is often seen as a healthier option. However, brown rice offers a wealth of nutritional benefits that make it a worthwhile choice for those looking for alternative sources of protein and fibre. This article will explore the differences between brown and white rice and their respective nutritional profiles.

Nutrition in brown rice vs white rice

Serving size:  100 gm brown rice vs 100 gm white rice

Water – 9.33 gm vs 9.93 gm. White rice contains slightly more water than brown rice. This is the reason why brown rice needs more water and time to cook than white rice.

Calories in brown rice vs white rice

Calories in brown rice are 353.48 kCal vs 356 kcal in white rice.

a. Protein forms 10.37 % of the calories in brown rice vs 8.92 % of the calories in white rice.

b. Carbs form 84.64 % of the calories in brown rice vs 87.89 % of the calories in white rice.

c. Fats form 3.16 % of the calories in brown rice vs 1.31 % of the calories in white rice.

Macros in brown rice vs white rice

a. Protein in brown rice is 9.16 grams vs 9.94 gm in white rice.

b. Carbs in brown rice are 74.80 grams vs 78.24 gm in white rice.

c. Fats in brown rice are 1.24 grams vs 0.52 grams in white rice.

d. The fibre in brown rice is 4.43-gram vs 2.81 grams in white rice.

Vitamins in brown rice vs white rice

a. Vitamin A – 0.00 mcg in brow rice vs 0.0 mcg in white rice.

b. Thiamine (Vitamin B1) – 0.27 mg vs 0.05 mg.

c. Riboflavin (Vitamin B2) – 0.06 mg vs 0.05 mg.

d. Niacin (Vitamin B3) – 3.40 mg vs 1.69 mg.

e. Pyridoxine (Vitamin B6) – 0.37 mg vs 0.12 mg.

f. Biotin (Vitamin B7) – 1.38 mcg vs 0.60 mcg.

g. Total Folate (Vitamin B9) – 11.51 mcg vs 9.32 mcg.

h. Cobalamin (Vitamin B12) – 0.00 mcg vs 0.00 mcg.

i. L-ascorbic acid (Vitamin C) – 0.00 mg vs 0.00 mcg.

j. Calciferol (Vitamin D) – 0.00 mcg vs 0.00 mcg.

k. Alpha-tocopherol (Vitamin E) – 0.69 mg vs 0.06 mg.

l. Vitamin K – 2.00 mcg vs 1.50 mcg.

Minerals in brown rice vs white rice

a. Calcium – 10.93 mg vs 7.49 mg.

b. Phosphorus – 267.00 mg vs 96.00 mg.

c. Iron – 1.02 mg vs 0.65.

d. Magnesium – 93.91 mg vs 19.30 mg.

e. Copper – 370.00 mcg vs 230.00 mcg.

f. Manganese – 1.70 mg vs 0.73 mg.

g. Molybdenum – 0.05 mcg vs 0.06 mcg.

h. Zinc – 1.68 mg vs 1.21 mg.

i. Chromium – 5.00 mcg vs 5.00 mcg.

j. Selenium – 2.26 mcg vs 1.01 mcg.

k. Cholesterol – 0.00 mg vs 0.00 mg.

l. Potassium – 199.00 mg vs 108.00 mg.

m. Sodium – 3.64 mg vs 2.34 mg.

n. Omega 3 – 16.10 mg vs 9.51 mg.

o. Omega 6 – 490.00 mg vs 234.00 mg

9 essential amino acids protein in brown rice vs white rice

a. Histidine – Histidine is 216.176 mg vs 194.53 mg.

b. Lsoleucine – lsoleucine is 373.728 mg vs 340.626.

c. Leucine – Leucine is 769.44 mg vs 642.346 mg.

d. Lysine – Lysine is 332.508 mg vs 293.78 mg.

e. Methionine & Cystine – Methionine & Cystine is 403.956 mg vs 352.536 mg.

f. Phenylalanine & Tyrosine – Phenylalanine & Tyrosine is 903.176 mg vs 771.768 mg

g. Threonine – Threonine is 309.608 mg vs 260.432 mg.

h. Tryptophan – Tryptophan is 91.6 mg vs 100.838 mg.

i. Valine – Valine is 615.552 mg vs 481.164 mg.

Carbs in brown rice

a. Total available carbs in brown rice – 72.00 gm vs 76.39 gm

b. Total Starch – 71.31 gm vs 75.70 gm.

c. Total Free Sugar – 0.69 gm vs 0.69 gm.

Details of free sugars in brown rice

a. Fructose – 0.00 gm vs 0.00 gm.

b. Glucose – 0.55 gm 0.54 gm.

c. Sucrose – 0.14 gm vs 0.15 gm.

d. Maltose – 0.00 gm vs 0.00 gm

Glycemic index of brown rice

Finally, the glycemic index of brown rice is 50 vs 70 for white rice. 

The glycemic load of brown rice is 23 vs 27 for white rice.

Which has more calories, brown rice or white rice?

When it comes to eating rice, there are two different options to choose from: white and brown. All types of rice have carbohydrates, but the difference is that brown rice also has a little more fibre and protein. This means that brown rice has nearly the same calories as white rice. 

100g serving of brown rice contains about 353.48 kCal vs 356 kcal of white rice.

What is healthier white rice or brown rice?

Brown rice is healthier than white rice. Firstly, it contains more fibre and protein than white rice. Secondly, brown rice is also a good source of thiamin, niacin, and vitamin B6 than white rice. Therefore, if you’re looking for a healthy way to get your carbs, go with brown rice over white rice.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio