White Rice vs Brown Rice
Complete nutrition comparison per 100g serving
Which is Healthier?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 130), more fiber (1.8g vs 0.4g), less sugar (0g vs 0.1g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
White Rice
2.7g
More Fiber
Brown Rice
1.8g
Less Sugar
Brown Rice
0g
Visual Comparison
Caloriesper 100g
White Rice
130
Brown Rice
111
Proteinper 100g
White Rice
2.7g
Brown Rice
2.6g
Carbohydratesper 100g
White Rice
28g
Brown Rice
23g
Fatper 100g
White Rice
0.3g
Brown Rice
0.9g
Side-by-Side Nutrition Table
| Nutrient | White Rice | Brown Rice | Difference |
|---|---|---|---|
| Calories | 130kcal | 111kcal✓ | +19.0kcal |
| Protein | 2.7g✓ | 2.6g | +0.1g |
| Carbohydrates | 28g | 23g✓ | +5.0g |
| Fat | 0.3g✓ | 0.9g | -0.6g |
| Fiber | 0.4g | 1.8g✓ | -1.4g |
| Sugar | 0.1g | 0g✓ | +0.1g |
| Sodium | 1mg✓ | 5mg | -4.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
White Rice
Per 100g:130 calories
Per cup (150g):195 calories
Per serving (85g):111 calories
Brown Rice
Per 100g:111 calories
Per cup (150g):167 calories
Per serving (85g):94 calories
Diet Compatibility
White Rice
VeganVegetarianLow-Sodium
Brown Rice
VeganVegetarianLow-Sodium
When to Choose White Rice
- ✓Higher in protein (2.7g vs 2.6g)
- ✓Lower sodium (1mg vs 5mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose Brown Rice
- ✓Lower in calories (111 vs 130)
- ✓More fiber (1.8g vs 0.4g)
- ✓Lower in carbs (23g vs 28g)
- ✓Less sugar (0g vs 0.1g)
Common Uses
Side dishesBreakfastMeal baseEnergy food