White Rice vs Black Rice
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
White Rice vs Black Rice: nutrition per 100 g
| Per 100 g | White Rice | Black Rice |
|---|---|---|
| Calories | 359 kcal | 370 kcal |
| Protein | 7 g | 7.6 g |
| Carbohydrate | 80.3 g | 77.2 g |
| Fat | 1 g | 3.4 g |
| Fibre | 0.1 g | 4.2 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | White Rice | Black Rice |
|---|---|---|
| Calcium, Ca | 4.46 mg | 14.4 mg |
| Copper, Cu | 0.21 mg | 0.21 mg |
| Iron, Fe | 0.14 mg | 1.12 mg |
| Magnesium, Mg | 26.53 mg | 113.4 mg |
| Manganese, Mn | 0.98 mg | 3.91 mg |
| Niacin | 1.43 mg | 8.28 mg |
| Phosphorus, P | 108.2 mg | 306.7 mg |
| Potassium, K | 82.26 mg | 255.6 mg |
| Sodium, Na | 0.46 mg | 0 mg |
| Thiamin | 0.07 mg | 0.32 mg |
| Vitamin B-6 | 0.06 mg | 0.2 mg |
| Zinc, Zn | 1.35 mg | 1.72 mg |
Both options provide similar calories and protein per 100 g. Choose Black Rice when you want more fiber, magnesium, and potassium.
Full nutrition facts: White Rice ยท Black Rice
Bottom line
Per 100 g, White Rice provides 359 kcal, 7 g protein, 80.3 g carbohydrate, 1 g fat and 0.1 g fiber; Black Rice provides 370 kcal, 7.6 g protein, 77.2 g carbohydrate, 3.4 g fat and 4.2 g fiber.
Looking beyond the macronutrients, Black Rice is the better source of iron, magnesium, potassium (see the vitamins and minerals table below).
Black rice is a whole grain with its dark bran intact, which explains the extra fiber, magnesium and iron. White rice is faster to cook and easier to digest for some people.
In short: for fiber and digestion, Black Rice. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.