White Rice vs Brown Rice
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
White Rice vs Brown Rice: nutrition per 100 g
| Per 100 g | White Rice | Brown Rice |
|---|---|---|
| Calories | 359 kcal | 366 kcal |
| Protein | 7 g | 7.3 g |
| Carbohydrate | 80.3 g | 76.7 g |
| Fat | 1 g | 3.3 g |
| Fibre | 0.1 g | 3 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | White Rice | Brown Rice |
|---|---|---|
| Calcium, Ca | 4.46 mg | 8.06 mg |
| Choline, total | 5.8 mg | 21.5 mg |
| Copper, Cu | 0.21 mg | 0.27 mg |
| Folate, DFE | 8 ug | 23 ug |
| Folate, food | 8 ug | 23 ug |
| Folate, total | 8 ug | 23 ug |
| Iron, Fe | 0.14 mg | 1.24 mg |
| Magnesium, Mg | 26.53 mg | 115 mg |
| Manganese, Mn | 0.98 mg | 2.7 mg |
| Niacin | 1.43 mg | 6.27 mg |
| Pantothenic acid | 1.01 mg | 1.07 mg |
| Phosphorus, P | 108.2 mg | 302.8 mg |
| Potassium, K | 82.26 mg | 250.1 mg |
| Riboflavin | 0.08 mg | 0.1 mg |
| Selenium, Se | 6.6 ug | 14.8 ug |
| Sodium, Na | 0.46 mg | 0 mg |
| Thiamin | 0.07 mg | 0.33 mg |
| Vitamin B-6 | 0.06 mg | 0.16 mg |
| Zinc, Zn | 1.35 mg | 1.85 mg |
The meaningful 100 g difference is fiber. Choose Brown Rice when you want more fiber per 100 g. It also provides more fat per 100 g. It also provides more iron and magnesium per 100 g.
Full nutrition facts: White Rice · Brown 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; Brown Rice provides 366 kcal, 7.3 g protein, 76.7 g carbohydrate, 3.3 g fat and 3 g fiber.
Looking beyond the macronutrients, Brown Rice is the better source of iron, magnesium, potassium, selenium (see the vitamins and minerals table below).
Brown rice keeps the bran and germ, which is where the fiber, magnesium and most B vitamins sit; white rice is milled, then usually enriched with iron and folate. The glycemic difference is smaller than often claimed — portion size matters more than the type.
In short: for fiber and digestion, Brown 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.