Rice Brown vs Rice White
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Rice Brown leads in 22 micronutrients, including Riboflavin (B2), Niacin (B3), Vitamin B6.
- Rice White leads in 5 micronutrients, including Folate, Calcium, Iron.
Per 100 calories
| Nutrient | Rice Brown | Rice White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.13 g | 2.01 g |
| Carbs | 21 g | 21.7 g |
| Fat | 0.693 g | 0.202 g |
| Vitamins | ||
| Thiamin (B1) | 0.099 mg | 0.085 mg |
| Riboflavin (B2) | 0.039 mg | 0.013 mg |
| Niacin (B3) | 1.52 mg | 1.06 mg |
| Pantothenic Acid (B5) | 0.274 mg | 0.288 mg |
| Vitamin B6 | 0.1 mg | 0.065 mg |
| Folate | 4.45 µg | 26.6 µg |
| Choline | 5.34 mg | 1.69 mg |
| Vitamin E | 0.067 mg | 0.02 mg |
| Vitamin K | 0.236 µg | 0 µg |
| Minerals | ||
| Calcium | 4.19 mg | 5.84 mg |
| Iron | 0.424 mg | 0.679 mg |
| Magnesium | 31.9 mg | 7.75 mg |
| Phosphorus | 72.3 mg | 30.3 mg |
| Potassium | 59.2 mg | 26.9 mg |
| Sodium | 2.36 mg | 1.01 mg |
| Zinc | 0.55 mg | 0.33 mg |
| Copper | 0.082 mg | 0.048 mg |
| Manganese | 0.841 mg | 0.293 mg |
| Selenium | 5.97 µg | 6.27 µg |
| Carbohydrates | ||
| Fiber | 1.34 g | 0.564 g |
| Sugar | 0.153 g | 0.064 g |
| Starch | 21.2 g | 0 g |
| Fructose | 0 g | 0.016 g |
| Fats | ||
| Polyunsaturated Fat | 0.243 g | 0.054 g |
| Monounsaturated Fat | 0.254 g | 0.056 g |
| Saturated Fat | 0.167 g | 0.048 g |
| Omega-3 (ALA) | 0.008 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.235 g | 0.045 g |
| Amino Acids | ||
| Histidine | 0.049 g | 0.048 g |
| Isoleucine | 0.082 g | 0.089 g |
| Leucine | 0.159 g | 0.17 g |
| Lysine | 0.074 g | 0.068 g |
| Methionine | 0.043 g | 0.048 g |
| Cystine | 0.024 g | 0.041 g |
| Phenylalanine | 0.099 g | 0.107 g |
| Tyrosine | 0.072 g | 0.065 g |
| Threonine | 0.071 g | 0.073 g |
| Tryptophan | 0.025 g | 0.024 g |
| Valine | 0.113 g | 0.124 g |
| Arginine | 0.146 g | 0.17 g |
| Alanine | 0.112 g | 0.117 g |
| Serine | 0.18 g | 0.197 g |
| Proline | 0.392 g | 0.388 g |
| Glycine | 0.095 g | 0.093 g |
| Aspartic Acid | 0.09 g | 0.105 g |
| Glutamic Acid | 0.1 g | 0.104 g |
Per 100 grams
| Nutrient | Rice Brown | Rice White |
|---|---|---|
| Calories | 127 kcal | 124 kcal |
| Protein | 2.72 g | 2.5 g |
| Carbs | 26.8 g | 27 g |
| Fat | 0.883 g | 0.251 g |
| Vitamins | ||
| Thiamin (B1) | 0.126 mg | 0.105 mg |
| Riboflavin (B2) | 0.05 mg | 0.016 mg |
| Niacin (B3) | 1.93 mg | 1.32 mg |
| Pantothenic Acid (B5) | 0.349 mg | 0.358 mg |
| Vitamin B6 | 0.127 mg | 0.081 mg |
| Folate | 5.67 µg | 33 µg |
| Choline | 6.8 mg | 2.1 mg |
| Vitamin E | 0.085 mg | 0.025 mg |
| Vitamin K | 0.3 µg | 0 µg |
| Minerals | ||
| Calcium | 5.33 mg | 7.25 mg |
| Iron | 0.54 mg | 0.843 mg |
| Magnesium | 40.7 mg | 9.63 mg |
| Phosphorus | 92 mg | 37.6 mg |
| Potassium | 75.3 mg | 33.4 mg |
| Sodium | 3 mg | 1.25 mg |
| Zinc | 0.7 mg | 0.41 mg |
| Copper | 0.105 mg | 0.06 mg |
| Manganese | 1.07 mg | 0.364 mg |
| Selenium | 7.6 µg | 7.78 µg |
| Carbohydrates | ||
| Fiber | 1.7 g | 0.7 g |
| Sugar | 0.195 g | 0.08 g |
| Starch | 27.1 g | 0 g |
| Fructose | 0 g | 0.02 g |
| Fats | ||
| Polyunsaturated Fat | 0.31 g | 0.067 g |
| Monounsaturated Fat | 0.323 g | 0.069 g |
| Saturated Fat | 0.213 g | 0.06 g |
| Omega-3 (ALA) | 0.01 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.299 g | 0.056 g |
| Amino Acids | ||
| Histidine | 0.063 g | 0.06 g |
| Isoleucine | 0.104 g | 0.11 g |
| Leucine | 0.203 g | 0.211 g |
| Lysine | 0.094 g | 0.085 g |
| Methionine | 0.055 g | 0.059 g |
| Cystine | 0.03 g | 0.051 g |
| Phenylalanine | 0.126 g | 0.133 g |
| Tyrosine | 0.092 g | 0.081 g |
| Threonine | 0.09 g | 0.09 g |
| Tryptophan | 0.032 g | 0.03 g |
| Valine | 0.144 g | 0.154 g |
| Arginine | 0.186 g | 0.211 g |
| Alanine | 0.143 g | 0.145 g |
| Serine | 0.229 g | 0.245 g |
| Proline | 0.499 g | 0.481 g |
| Glycine | 0.121 g | 0.116 g |
| Aspartic Acid | 0.115 g | 0.13 g |
| Glutamic Acid | 0.127 g | 0.129 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Rice Brown and Rice White, including preparation variants and research-cited compound levels, or compare any two foods.