Rebecca Blood :: Brown and White Rice Nutritional Comparison Chart

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rice

the values below are for one cup of cooked rice of the type shown. as you can see, non-instant white rice provides nearly as much protein as brown rice; the biggest differences are in the areas of fiber and minerals. I have bolded the high value for each nutrient.

source: USDA Nutrient Data Laboratory.

	Brown Long grain	White Long grain Parboiled, Unenriched	White Long grain Unenriched	White Long grain Parboiled, Enriched	White Long grain Enriched, with salt	White Long grain, Instant, Enriched

Water	142.526	126.858	108.135	126.858	108.135	126.126
Energy (kcal)	216.450	199.500	205.400	199.500	205.400	161.700
Protein (g)	5.031	4.008	4.250	4.008	4.250	3.399
Total lipid (fat) (g)	1.755	0.472	0.442	0.472	0.442	0.264
Ash (g)	0.897	0.385	0.648	0.385	0.648	0.116
Carbohydrate, by difference (g)	44.772	43.278	44.509	43.278	44.509	35.095
Fiber, total dietary (g)	3.510	0.700	0.632	0.700	0.632	0.990

Minerals	brown	parboiled	white	pboiled enr.	white enr.	instant

Calcium, Ca (mg)	19.500	33.250	15.800	33.250	15.800	13.200
Iron, Fe (mg)	0.819	0.350	0.316	1.977	1.896	1.040
Magnesium, Mg (mg)	83.850	21.000	18.960	21.000	18.960	8.250
Phosphorus, P (mg)	161.850	73.500	67.940	73.500	67.940	23.100
Potassium, K (mg)	83.850	64.750	55.300	64.750	55.300	6.600
Sodium, Na (mg)	9.750	5.250	1.580	5.250	[*]603.560	4.950
Zinc, Zn (mg)	1.228	0.542	0.774	0.542	0.774	0.396
Copper, Cu (mg)	0.195	0.164	0.109	0.164	0.109	0.107
Manganese, Mn (mg)	1.765	0.455	0.746	0.455	0.746	0.388
Selenium, Se (mcg)	19.110	14.350	11.850	14.350	11.850	6.930

Vitamins	brown	parboiled	white	pboiled enr.	white enr.	instant

Vitamin C, total ascorbic acid (mg)	0.000	0.000	0.000	0.000	0.000	0.000
Thiamin (mg)	0.187	0.035	0.032	0.438	0.258	0.124
Riboflavin (mg)	0.049	0.032	0.021	0.032	0.021	0.076
Niacin (mg)	2.980	2.450	0.632	2.450	2.332	1.452
Pantothenic acid (mg)	0.556	0.567	0.616	0.567	0.616	0.294
Vitamin B-6 (mg)	0.283	0.033	0.147	0.033	0.147	0.017
Folate, total (mcg)	7.800	7.000	4.740	133.000	91.640	115.500
Folic acid (mcg)	0.000	0.000	0.000	126.000	86.900	113.850
Folate, food (mcg)	7.800	7.000	4.740	7.000	4.740	1.650
Folate, DFE (mcg_DFE)	7.800	7.000	4.740	222.250	153.260	194.700
Vitamin B-12 (mcg)	0.000	0.000	0.000	0.000	0.000	0.000
Vitamin A (IU)	0.000	---	0.000	0.000	0.000	0.000
Retinol (mcg)	0.000	---	0.000	0.000	0.000	0.000
Vitamin E (mg_ATE)	0.421	---	0.073	0.087	0.073	0.083

Fats	brown	parboiled	white	pboiled enr.	white enr.	instant

Lipids Fatty Acids, Total saturated (g)	0.351	0.128	0.122	0.128	0.122	0.073
Fatty acids, Total monounsaturated (g)	0.638	0.147	0.139	0.147	0.139	0.084

Fatty acids, Total polyunsaturated (g)	0.630	0.126	0.120	0.126	0.120	0.073
Cholesterol	0.000	0.000	0.000	0.000	0.000	0.000

Amino Acids	brown	parboiled	white	pboiled enr.	white enr.	instant

Tryptophan (g)	0.064	0.047	0.049	0.047	0.049	0.040
Threonine (g)	0.185	0.144	0.152	0.144	0.152	0.122
Isoleucine (g)	0.213	0.173	0.183	0.173	0.183	0.147
Leucine (g)	0.417	0.333	0.351	0.333	0.351	0.281
Lysine (g)	0.193	0.145	0.153	0.145	0.153	0.122
Methionine (g)	0.113	0.094	0.100	0.094	0.100	0.079
Cystine (g)	0.060	0.082	0.087	0.082	0.087	0.069
Phenylalanine (g)	0.259	0.213	0.228	0.213	0.228	0.181
Tyrosine (g)	0.189	0.135	0.142	0.135	0.142	0.114
Valine (g)	0.294	0.245	0.259	0.245	0.259	0.208
Arginine (g)	0.382	0.334	0.354	0.334	0.354	0.284
Histidine (g)	0.129	0.094	0.100	0.094	0.100	0.079
Alanine (g)	0.294	0.233	0.246	0.233	0.246	0.196
Aspartic acid (g)	0.472	0.376	0.400	0.376	0.400	0.318
Glutamic acid (g)	1.026	0.782	0.828	0.782	0.828	0.662
Glycine (g)	0.248	0.182	0.193	0.182	0.193	0.155
Proline (g)	0.236	0.189	0.201	0.189	0.201	0.160
Serine (g)	0.261	0.212	0.223	0.212	0.223	0.178

* note that this value is for rice cooked with salt; all others are for rice cooked without salt.