Brown Rice vs White Rice
Side-by-side nutrition comparison per 100g serving.
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Brown Rice | White Rice | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 368.4 kcal | 339.9 kcal | — |
| Protein | 7.2 g | 7.0 g | Brown Rice |
| Total Fat | 3.3 g | 0.6 g | Brown Rice |
| Carbohydrates | 76.7 g | 74.0 g | Brown Rice |
| Dietary Fiber | 3.0 g | 0.8 g | Brown Rice |
| Sugars | — | — | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 8.1 mg | 4.0 mg | Brown Rice |
| Iron | 1.2 mg | 0.2 mg | Brown Rice |
| Magnesium | 115.0 mg | 20.0 mg | Brown Rice |
| Potassium | 250.1 mg | 58.0 mg | Brown Rice |
| Sodium | 0.0 mg | 1.0 mg | Brown Rice |
| Zinc | 1.9 mg | 1.2 mg | Brown Rice |
| Vitamins | |||
| Vitamin A | 0.0 µg | 0.0 µg | Tie |
| Vitamin C | 0.0 mg | 0.0 mg | Tie |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 1.3 mg | 0.0 mg | Brown Rice |
| Vitamin K | 0.6 µg | — | — |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 37.0 µg | 20.0 µg | Brown Rice |
View complete nutrition profiles:
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Frequently Asked Questions
Which is healthier, Brown Rice or White Rice?
Both Brown Rice and White Rice have distinct nutritional profiles. Brown Rice has 368.4 kcal and 7.2g protein per 100g, while White Rice has 339.9 kcal and 7.0g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Brown Rice or White Rice?
Brown Rice provides 7.2g of protein per 100g, while White Rice provides 7.0g. Brown Rice is the higher-protein option.
Which has fewer calories, Brown Rice or White Rice?
Brown Rice contains 368.4 kcal per 100g, compared to 339.9 kcal for White Rice. White Rice is the lower-calorie option.
Can I substitute Brown Rice for White Rice?
While Brown Rice and White Rice can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.