Brown rice vs White rice: nutrition compared
Brown rice has over 5× the riboflavin, over 4× the fiber, over 3× the magnesium of White rice per 100 g. White rice has over 10× the folate, over 2× the iron, 1.3× the selenium of Brown rice. Brown rice is lower in calories (123 vs 130 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Brown rice 1 cup (202 g), White rice 1 cup (158 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Brown rice / serving | White rice / serving | Brown rice / 100 g | White rice / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 248 12% | 205 10% | 123 | 130 |
| Protein (g) | 5.5 11% | 4.3 8.5% | 2.7 | 2.7 |
| Total fat (g) | 2 2.5% | 0.4 0.6% | 1 | 0.3 |
| Saturated fat (g) | 0.5 2.6% | 0.1 0.6% | 0.3 | 0.1 |
| Monounsaturated fat (g) | 0.7 | 0.1 | 0.4 | 0.1 |
| Polyunsaturated fat (g) | 0.7 | 0.1 | 0.4 | 0.1 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.02 | 0.02 | 0.01 | 0.01 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 51.7 19% | 44.5 16% | 25.6 | 28.2 |
| Fiber (g) | 3.2 12% | 0.6 2.3% | 1.6 | 0.4 |
| Sugars (g) | 0.5 | 0.1 | 0.2 | 0.1 |
| Calcium (mg) | 6 0.5% | 16 1.2% | 3 | 10 |
| Iron (mg) | 1.1 6.3% | 1.9 11% | 0.6 | 1.2 |
| Magnesium (mg) | 79 19% | 19 4.5% | 39 | 12 |
| Phosphorus (mg) | 208 17% | 68 5.4% | 103 | 43 |
| Potassium (mg) | 174 3.7% | 55 1.2% | 86 | 35 |
| Sodium (mg) | 8 0.4% | 2 0.1% | 4 | 1 |
| Zinc (mg) | 1.4 13% | 0.8 7% | 0.7 | 0.5 |
| Copper (mg) | 0.21 24% | 0.11 12% | 0.11 | 0.07 |
| Manganese (mg) | 1.97 86% | 0.75 32% | 0.97 | 0.47 |
| Selenium (µg) | 11.7 21% | 11.8 22% | 5.8 | 7.5 |
| Vitamin A (RAE) (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.34 2.3% | 0.06 0.4% | 0.17 | 0.04 |
| Vitamin K (µg) | 0.4 0.3% | 0 0% | 0.2 | 0 |
| Thiamin (B1) (mg) | 0.36 30% | 0.26 21% | 0.18 | 0.16 |
| Riboflavin (B2) (mg) | 0.14 11% | 0.02 1.6% | 0.07 | 0.01 |
| Niacin (B3) (mg) | 5.2 32% | 2.3 15% | 2.6 | 1.5 |
| Vitamin B6 (mg) | 0.25 15% | 0.15 8.6% | 0.12 | 0.09 |
| Folate (DFE) (µg) | 18 4.5% | 153 38% | 9 | 97 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 19 3.4% | 3 0.6% | 9 | 2 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #169704 and #168878.
Frequently asked questions
Which is healthier, Brown rice or White rice?
Brown rice has over 5× the riboflavin, over 4× the fiber, over 3× the magnesium of White rice per 100 g. White rice has over 10× the folate, over 2× the iron, 1.3× the selenium of Brown rice. Brown rice is lower in calories (123 vs 130 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Brown rice scores 20 and White rice scores 14. Which is 'healthier' depends on what you need more of.
Which has more protein, Brown rice or White rice?
Brown rice: 2.7 g per 100 g for Brown rice vs 2.7 g for White rice (5.5 vs 4.3 g per serving).
Which has fewer calories, Brown rice or White rice?
Brown rice: 123 kcal per 100 g for Brown rice vs 130 kcal for White rice (248 vs 205 kcal per serving).
Related comparisons
Brown rice nutrition facts · White rice nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.