Brown Rice Vs White Rice: Understanding Rice Nutrition Data


in news on July 22, 2015

Every health-conscious person today should understand rice nutrition data in order to determine what type of rice is best for them and why. This extraordinary grain is good for you by default because it contains lots of fiber, protein, essential minerals, and very little fats. Both white and brown rice can be a good choice for your diet, although the brown variety is generally considered superior.

Brown Rice Nutrition Data Breakdown: 1 Cup (Cooked)

Calories: 216

Protein: 5 g

Dietary fiber: 3.5 g

Omega 3 fats: 27.3 mg

Omega 6 fats: 603 mg

Folate: 7.8 mcg

Choline: 17.9 mg

Niacin: 3 mg

Vitamin K: 1.2 mcg

Calcium: 19.5 mg

Magnesium: 83.9 mg

Phosphorus: 162 mg

Potassium: 83.9 mg

Zinc: 1.2 mg

Iron: 0.8 mg

Selenium: 19.1 mcg

Brown Flaxseed

As you can see, brown rice is a great source of some essential nutrients, especially calcium. Be sure to take this into account when you decide whether you should take calcium supplements for vegans.

Note that out of all types of brown rice, brown basmati rice is considered most nutritious. It also is incredibly tasty as it possesses unique flavor and aroma that sets it apart from other types of this grain.

White Rice Nutrition Data Breakdown: 1 Cup (Cooked)

Calories: 205

Protein: 4.2 g

Dietary fiber: 0.6 g

Omega 3 fats: 20.5 mg

Omega 6 fats: 98 mg

Folate: 91.6 mcg

Choline: 3.3 mg

Niacin: 2.3 mg

Vitamin K: 0 mcg

Calcium: 15.8 mg

Magnesium: 19 mg

Phosphorus: 68 mg

Potassium: 55.3 mg

Zinc: 0.8 mg

Iron: 1.9 mg

Selenium: 11.9 mcg

White rice, obviously, is less nutritious overall. However, the amount of nutrients it provides you is still high enough to consider it an exceptionally healthy grain. Don’t forget that rice is completely gluten-free. In fact, it’s so good for digestion it can fit any diet, even when most other grains must be excluded.

Rice should definitely be your grain of choice if you are trying to lose weight in a healthy way. It’s nutritious enough to give you energy for working out. However, its carb and fat levels are reasonably low, so it’ll fit right into your diet.