Brown Rice vs White Rice
Brown rice wins on minerals: per 100 g raw it has 143 mg of magnesium against 35 mg, plus 3.4 g of fiber, while our white rice record has no fiber value. Calories are nearly the same. This is unenriched white rice; enriched rice has some vitamins added back.
Where they differ
Per 100 g, the amount in each food. Only differences of at least 25%.
More in brown rice
- Manganese3.74 mg vs 1.1 mg
- Vitamin B10.41 mg vs 0.07 mg
- Magnesium143 mg vs 35 mg
- Vitamin B60.51 mg vs 0.15 mg
- Copper0.28 mg vs 0.11 mg
More in white rice
- Chromium4.2 µg vs 2.5 µg
USDA records compared: Rice, brown, medium-grain, raw; Rice, white, medium-grain, raw, unenriched.
| Per servingPer 100 g | Brown riceper ¼ cup (48 g) | White riceper ¼ cup (49 g) |
|---|---|---|
| Calories | 172 kcal | 176 kcal |
| Protein | 3.56 g (7%) (higher) | 3.22 g (6%) |
| Carbohydrates | 36.2 g (13%) | 38.7 g (14%) (higher) |
| Fiber | 1.62 g (6%) | No data |
| Total fat | 1.27 g (2%) (higher) | 0.28 g (<1%) |
| Saturated fat | 0.25 g (1%) (higher) | 0.08 g (<1%) |
| Manganese | 1.78 mg (77%) (higher) | 0.54 mg (23%) |
| Vitamin B1 | 0.2 mg (16%) (higher) | 0.03 mg (3%) |
| Magnesium | 67.9 mg (16%) (higher) | 17.1 mg (4%) |
| Copper | 0.13 mg (15%) (higher) | 0.05 mg (6%) |
| Vitamin B6 | 0.24 mg (14%) (higher) | 0.07 mg (4%) |
| Vitamin B5 | 0.71 mg (14%) (higher) | 0.65 mg (13%) |
| Calories | 362 kcal | 360 kcal |
| Protein | 7.5 g (15%) (higher) | 6.61 g (13%) |
| Carbohydrates | 76.2 g (28%) | 79.3 g (29%) (higher) |
| Fiber | 3.4 g (12%) | No data |
| Total fat | 2.68 g (3%) (higher) | 0.58 g (<1%) |
| Saturated fat | 0.54 g (3%) (higher) | 0.16 g (<1%) |
| Manganese | 3.74 mg (163%) (higher) | 1.1 mg (48%) |
| Vitamin B1 | 0.41 mg (34%) (higher) | 0.07 mg (6%) |
| Magnesium | 143 mg (34%) (higher) | 35 mg (8%) |
| Copper | 0.28 mg (31%) (higher) | 0.11 mg (12%) |
| Vitamin B6 | 0.51 mg (30%) (higher) | 0.15 mg (9%) |
| Vitamin B5 | 1.49 mg (30%) (higher) | 1.34 mg (27%) |
| Energy | 719 kJ / 172 kcal | 734 kJ / 176 kcal |
| Protein | 3.56 g (7%) (higher) | 3.22 g (6%) |
| Carbohydrates | 36.2 g (14%) | 38.7 g (15%) (higher) |
| Fiber | 1.62 g | No data |
| Total fat | 1.27 g (2%) (higher) | 0.28 g (<1%) |
| Saturated fat | 0.25 g (1%) (higher) | 0.08 g (<1%) |
| Manganese | 1.78 mg (89%) (higher) | 0.54 mg (27%) |
| Magnesium | 67.9 mg (18%) (higher) | 17.1 mg (5%) |
| Phosphorus | 125 mg (18%) (higher) | 52.7 mg (8%) |
| Vitamin B1 | 0.2 mg (18%) (higher) | 0.03 mg (3%) |
| Vitamin B6 | 0.24 mg (17%) (higher) | 0.07 mg (5%) |
| Copper | 0.13 mg (13%) (higher) | 0.05 mg (5%) |
| Energy | 1,515 kJ / 362 kcal | 1,506 kJ / 360 kcal |
| Protein | 7.5 g (15%) (higher) | 6.61 g (13%) |
| Carbohydrates | 76.2 g (29%) | 79.3 g (31%) (higher) |
| Fiber | 3.4 g | No data |
| Total fat | 2.68 g (4%) (higher) | 0.58 g (<1%) |
| Saturated fat | 0.54 g (3%) (higher) | 0.16 g (<1%) |
| Manganese | 3.74 mg (187%) (higher) | 1.1 mg (55%) |
| Magnesium | 143 mg (38%) (higher) | 35 mg (9%) |
| Phosphorus | 264 mg (38%) (higher) | 108 mg (15%) |
| Vitamin B1 | 0.41 mg (38%) (higher) | 0.07 mg (6%) |
| Vitamin B6 | 0.51 mg (36%) (higher) | 0.15 mg (10%) |
| Copper | 0.28 mg (28%) (higher) | 0.11 mg (11%) |
● = higher amount. Source: USDA FoodData Central (FDC 169706, 169760).