Brown Rice vs White Rice nutrition
Cooked brown rice has more sugar and fiber. Cooked white rice has more carbs, calories and iron.
- Cooked brown rice100 g
- Cooked white rice100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Cooked brown rice | Cooked white rice | Daily Value |
|---|---|---|---|
| Calories | 123 kcal (6%) | 130 kcal (7%) | 2,000 kcal |
| Protein | 2.7 g (5%) | 2.7 g (5%) | 50 g |
| Fat | 0.97 g (1%) | 0.28 g (<1%) | 78 g |
| Saturated fat | 0.26 g (1%) | 0.08 g (<1%) | 20 g |
| Carbs | 25.6 g (9%) | 28.2 g (10%) | 275 g |
| Fiber | 1.6 g (6%) | 0.4 g (1%) | 28 g |
| Sugar | 0.24 g | 0.05 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 4 mg (<1%) | 1 mg (<1%) | 2,300 mg |
| Potassium | 86 mg (2%) | 35 mg (<1%) | 4,700 mg |
| Calcium | 3 mg (<1%) | 10 mg (<1%) | 1,300 mg |
| Iron | 0.56 mg (3%) | 1.2 mg (7%) | 18 mg |
| Magnesium | 39 mg (9%) | 12 mg (3%) | 420 mg |
| Vitamin A | 0 µg (0%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares cooked brown rice and cooked white rice as USDA FoodData Central lists them: “Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)” (FDC 169704) and “Rice, white, long-grain, regular, enriched, cooked” (FDC 168878). All figures start from 100 grams of the edible part. A search for “brown rice” is taken here as cooked brown rice; dry brown rice is in the comparer above. A search for “white rice” is taken here as cooked white rice; dry white rice is in the comparer above.
Per 100 grams
Per 100 grams, cooked brown rice has more fat (0.97 vs 0.28 g, 3.5 times as much), saturated fat (0.26 vs 0.08 g, 3.3 times as much), fiber (1.6 vs 0.4 g, 4.0 times as much), sugars (0.24 vs 0.05 g, 4.8 times as much), sodium (4 vs 1 mg, 4.0 times as much), potassium (86 vs 35 mg, 2.5 times as much) and magnesium (39 vs 12 mg, 3.3 times as much). Cooked white rice has more calories (130 vs 123 kcal), carbohydrate (28.2 vs 25.6 g), calcium (10 vs 3 mg, 3.3 times as much) and iron (1.2 vs 0.56 mg, 2.1 times as much). They are within 3% of each other for protein, cholesterol, vitamin A and vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 cup of cooked brown rice (202 g) and 1 cup of cooked white rice (158 g). The cooked brown rice serving is 1.3 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for calories (now cooked brown rice) and carbohydrate (now cooked brown rice). One serving is 248 kcal of cooked brown rice against 205 kcal of cooked white rice.
For the same calories
To get 100 kcal you would eat 81.3 g of cooked brown rice or 76.9 g of cooked white rice. At that equal energy, cooked brown rice carries 2.2 g of protein and cooked white rice 2.1 g. Fiber per 100 kcal is 1.3 g against 0.31 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 9% of the energy in cooked brown rice comes from protein, 7% from fat and 84% from carbohydrate; for cooked white rice it is 9%, 2% and 89%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup of cooked brown rice reaches its largest shares of the Daily Value in carbohydrate (19%), magnesium (19%) and fiber (12%); 1 cup of cooked white rice reaches its largest shares of the Daily Value in carbohydrate (16%), iron (11%) and protein (9%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.