Compare
Brown rice vs white rice
Per 100 g, brown rice has 123 calories and white rice 130. Brown rice has more fiber (1.6 g against 0.4 g); white rice has more iron (1.2 mg against 0.6 mg). Beyond the label, brown rice has more magnesium (39 mg against 12 mg), manganese (0.97 mg against 0.47 mg) and niacin (2.6 mg against 1.5 mg); white rice more folate (97 µg DFE against 9.0 µg DFE). White rice is the enriched form: iron and B vitamins are added to it. USDA FoodData Central, the typical form of each.
Data: USDA FoodData Central, April 30, 2026 release.
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
The two labels, portion by portion
Each label shows the food's typical portion; switch either to 100 g to compare weight for weight.
Brown rice
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program), USDA FoodData Central.
White rice
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Rice, white, long-grain, regular, enriched, cooked, USDA FoodData Central.
Every label nutrient, per 100 g
| Per 100 g | Brown rice | White rice | Brown rice vs white rice |
|---|---|---|---|
| Calories | 123 | 130 | -5% |
| Total fat | 1.0 g | 0.3 g | 0.7 g more |
| Saturated fat | 0.3 g | 0.1 g | 0.2 g more |
| Cholesterol | 0 mg | 0 mg | |
| Sodium | 4.0 mg | 1.0 mg | 3.0 mg more |
| Carbohydrate | 26 g | 28 g | -9% |
| Fiber | 1.6 g | 0.4 g | +300% |
| Sugars | 0.2 g | 0.1 g | 0.1 g more |
| Protein | 2.7 g | 2.7 g | +2% |
| Vitamin D | 0 mcg | 0 mcg | |
| Calcium | 3.0 mg | 10 mg | 7.0 mg less |
| Iron | 0.6 mg | 1.2 mg | -53% |
| Potassium | 86 mg | 35 mg | 51 mg more |
Source: USDA FoodData Central (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program); Rice, white, long-grain, regular, enriched, cooked), April 30, 2026 release.
Vitamins and minerals beyond the label, per 100 g
| Per 100 g | Brown rice | White rice | Brown rice vs white rice |
|---|---|---|---|
| Magnesium | 39 mg | 12 mg | +225% |
| Manganese | 0.97 mg | 0.47 mg | +106% |
| Selenium | 5.8 µg | 7.5 µg | -23% |
| Zinc | 0.71 mg | 0.49 mg | +45% |
| Phosphorus | 103 mg | 43 mg | +140% |
| Thiamin | 0.18 mg | 0.16 mg | +9% |
| Riboflavin | 0.07 mg | 0.01 mg | +431% |
| Niacin | 2.6 mg | 1.5 mg | +74% |
| Vitamin B6 | 0.12 mg | 0.09 mg | +32% |
| Folate | 9.0 µg DFE | 97 µg DFE | -91% |
| Vitamin A | 0 µg RAE | 0 µg RAE | |
| Vitamin C | 0 mg | 0 mg | |
| Vitamin E | 0.17 mg | 0.04 mg | +325% |
| Vitamin K | 0.20 µg | 0 µg |
Source: USDA FoodData Central, every nutrient the two records report; differences of 20% and 5% of the Daily Value are named in the lead.
What the numbers do not say
Composition only: the table does not measure how either food affects blood sugar or health. The values are for the USDA forms named under each label; for a packaged product, its own label is the authority.
Next
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov