Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Grains & Cereals
USDA entry: Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)
All values are per 100 g of the USDA reference entry for each food. Thiamin (B1) is higher in Brown rice than in White rice (0.541 mg vs 0.07 mg). Manganese is higher in Brown rice than in White rice (2.85 mg vs 1.09 mg). Linoleic acid (omega-6) is higher in Brown rice than in White rice (0.968 g vs 0.146 g). Polyunsaturated fat is higher in Brown rice than in White rice (1 g vs 0.177 g). Carbohydrate is similar in White rice and Brown rice (80 g vs 76.3 g). Water is similar in Brown rice and White rice (11.8 g vs 11.6 g).
Differences are stated, not ranked. Which food suits you depends on the rest of your diet, portion size and your own circumstances.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | White rice | Brown rice |
|---|---|---|
Macronutrients | ||
| Calorieskcal | 36518% DV | 36718% DV |
| Proteing | 7.1314% DV | 7.5415% DV |
| Total fatg | 0.661% DV | 3.2 — highest of the foods compared4% DV |
| Carbohydrateg | 8029% DV | 76.328% DV |
| Fibreg | 1.35% DV | 3.6 — highest of the foods compared13% DV |
| Total sugarsg | 0.12 | 0.66 — highest of the foods compared |
| Waterg | 11.6 | 11.8 |
Fats | ||
| Saturated fatg | 0.181% DV | 0.591 — highest of the foods compared3% DV |
| Monounsaturated fatg | 0.206 | 1.05 — highest of the foods compared |
| Polyunsaturated fatg | 0.177 | 1 — highest of the foods compared |
| Cholesterolmg | 00% DV | 00% DV |
| ALA (omega-3)g | No value recorded | 0.032 |
| EPA (omega-3)g | 0 | 0 |
| DHA (omega-3)g | 0 | 0 |
| DPA (omega-3)g | 0 | 0 |
| Linoleic acid (omega-6)g | 0.146 | 0.968 — highest of the foods compared |
Vitamins | ||
| Vitamin Aµg | 00% DV | 00% DV |
| Vitamin Cmg | 00% DV | 00% DV |
| Vitamin Dµg | 00% DV | 00% DV |
| Vitamin Emg | 0.111% DV | 0.6 — highest of the foods compared4% DV |
| Vitamin Kµg | 0.10% DV | 0.6 — highest of the foods compared1% DV |
| Thiamin (B1)mg | 0.076% DV | 0.541 — highest of the foods compared45% DV |
| Riboflavin (B2)mg | 0.0494% DV | 0.095 — highest of the foods compared7% DV |
| Niacin (B3)mg | 1.610% DV | 6.49 — highest of the foods compared41% DV |
| Pantothenic acid (B5)mg | 1.0120% DV | 1.0621% DV |
| Vitamin B6mg | 0.16410% DV | 0.477 — highest of the foods compared28% DV |
| Folateµg | 82% DV | 23 — highest of the foods compared6% DV |
| Vitamin B12µg | 00% DV | 00% DV |
| Cholinemg | 5.81% DV | 21.5 — highest of the foods compared4% DV |
Minerals | ||
| Calciummg | 28 — highest of the foods compared2% DV | 91% DV |
| Ironmg | 0.84% DV | 1.29 — highest of the foods compared7% DV |
| Magnesiummg | 256% DV | 116 — highest of the foods compared28% DV |
| Phosphorusmg | 1159% DV | 311 — highest of the foods compared25% DV |
| Potassiummg | 1152% DV | 250 — highest of the foods compared5% DV |
| Sodiummg | 50% DV | 50% DV |
| Zincmg | 1.0910% DV | 2.13 — highest of the foods compared19% DV |
| Coppermg | 0.2224% DV | 0.302 — highest of the foods compared34% DV |
| Manganesemg | 1.0947% DV | 2.85 — highest of the foods compared124% DV |
| Seleniumµg | 15.127% DV | 17.1 — highest of the foods compared31% DV |
Other | ||
| Beta-caroteneµg | 0 | 0 |
| Alpha-caroteneµg | 0 | 0 |
| Lycopeneµg | 0 | 0 |
| Lutein + zeaxanthinµg | 0 | 0 |
| Caffeinemg | 0 | 0 |
| Ashg | 0.64 | 1.21 — highest of the foods compared |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | White rice | Brown rice |
|---|---|---|
| PhytatesPhosphate ester | Not recorded for this food | Notable |
| PolyphenolsPolyphenol (class) | Not recorded for this food | Present |
| Resistant starchFermentable carbohydrate | Present | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | White rice | Brown rice |
|---|---|---|
| Blood Sugar & Metabolic Health | Yes | Yes |
| Gut & Digestive Health | Yes | No claims recorded in this category |
| Heart Health | No claims recorded in this category | Yes |
| Muscle & Physical Performance | Yes | No claims recorded in this category |
| Weight Management | No claims recorded in this category | Yes |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.