Brown Rice (Raw)vsWhite Rice (Raw)
Brown Rice (Raw) has 367 calories and 7.5g protein per 100g. White Rice (Raw) has 365 calories and 7.1g protein per 100g Brown Rice (Raw) has more protein, White Rice (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Brown Rice (Raw) vs White Rice (Raw)
Brown Rice (Raw) will keep you satisfied longer with 3.6g fiber, 7.5g protein, 3.2g fat — fat and protein slow digestion while fiber adds bulk.
Brown Rice (Raw)'s carbs (76.2g) come with 3.6g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
White Rice (Raw) with 80g of carbs per 100g provides fast-acting energy — great before a workout.
Brown Rice (Raw) is the heart-friendlier option with more fiber, more potassium.
Brown Rice (Raw) provides 250mg of potassium per 100g — important for muscle function and hydration.
White Rice (Raw) has 4.3mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Rice Brown Long-grain Long Grain Raw | Rice White Long-grain Regular Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 367kcal18% | 365kcal18% | +2.0kcal |
| Protein | 7.5g15% | 7.1g14% | +0.41g |
| Total Fat | 3.2g4% | 0.66g1% | +2.5g |
| Saturated Fat | 0.59g3% | 0.18g1% | +0.41g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 76g28% | 80g29% | <0.1g |
| Dietary Fiber | 3.6g13% | 1.3g5% | +2.3g |
| Sugars | 0.66g | 0.12g | +0.54g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.60mg4% | 0.11mg1% | +0.49mg |
| Vitamin K | 0.60mcg1% | 0.10mcg0% | +0.50mcg |
| Vitamin B6 | 0.48mg28% | 0.16mg10% | +0.31mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 23mcg6% | 231mcg58% | <0.1mcg |
| Thiamin (B1) | 0.54mg45% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 6.5mg41% | 4.2mg26% | +2.3mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 5.0mg0% | — |
| Calcium | 9.0mg1% | 28mg2% | <0.1mg |
| Iron | 1.3mg7% | 4.3mg24% | <0.1mg |
| Potassium | 250mg5% | 115mg2% | +135mg |
| Phosphorus | 311mg25% | 115mg9% | +196mg |
| Magnesium | 116mg28% | 25mg6% | +91mg |
| Zinc | 2.1mg19% | 1.1mg10% | +1.0mg |
| Copper | 0.30mg34% | 0.22mg24% | +<0.1mg |
| Manganese | 2.9mg124% | 1.1mg47% | +1.8mg |
| Selenium | 17mcg31% | 15mcg27% | +2.0mcg |
🔬Nutritional Analysis
Calories: Brown Rice (Raw) and White Rice (Raw) have nearly identical calorie content at 367 and 365 kcal per 100g respectively.
Protein: Both are similar in protein content, with Brown Rice (Raw) providing 7.54g and White Rice (Raw) providing 7.13g per 100g.
Fat: Brown Rice (Raw) has more fat (3.2g vs 0.66g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Folate (White Rice (Raw): 231mcg vs 23mcg), Vitamin K (Brown Rice (Raw): 0.6mcg vs 0.1mcg), Vitamin E (Brown Rice (Raw): 0.6mg vs 0.11mg).
Key Minerals: Notable mineral differences include Magnesium (Brown Rice (Raw): 116mg vs 25mg), Iron (White Rice (Raw): 4.31mg vs 1.29mg), Calcium (White Rice (Raw): 28mg vs 9mg).
Diet Suitability: White Rice (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Brown Rice (Raw) or White Rice (Raw)?
- Brown Rice (Raw) has more protein with 7.54g per 100g compared to 7.13g for White Rice (Raw).
- Which is lower in calories, Brown Rice (Raw) or White Rice (Raw)?
- White Rice (Raw) is lower in calories with 365 kcal per 100g versus 367 kcal.
- Is Brown Rice (Raw) or White Rice (Raw) healthier?
- It depends on your goals. Brown Rice (Raw) has 367 calories and 7.54g protein per 100g, while White Rice (Raw) has 365 calories and 7.13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Brown Rice (Raw) or White Rice (Raw)?
- White Rice (Raw) is leaner with 0.66g of fat per 100g compared to 3.2g.
- Which has more fiber, Brown Rice (Raw) or White Rice (Raw)?
- Brown Rice (Raw) has more fiber with 3.6g per 100g compared to 1.3g.