When it comes to white rice vs brown rice, brown rice nutrition definitely wins since brown rice gets polished (stripped of its nutrients) to become white rice. (12) Unless white rice is enriched, it really doesn’t offer the consumer much of anything in terms of nutrients so white rice nutrition is basically nonexistent. However, the less popular black rice aka “forbidden rice” is actually even more impressive than brown rice nutrition, but it does contain a lot more calories for the same serving.

Here’s how the different types of rice differ in terms of nutrient content when we compare a 100-gram cooking serving of each kind:

  • Brown rice: 111 calories, 3 grams protein, 2 grams fiber, 0.4 milligrams iron

  • White rice: 130 calories, 2 grams protein, 0 grams fiber, o.2 milligrams iron

  • Black rice: 356 calories,  8.9 grams protein, 2.2 grams fiber, 2.4 milligrams iron

All rice is naturally gluten-free, but brown and black rice as well as wild and red rice are also considered to be whole grains. These whole grain rices are naturally high in B vitamins and other nutrients. White rice, however, has to have B vitamins added into it in order to provide any white rice nutrition. (13)

 Recommendation For Dietary Fiber

Health Benefit of Dietary Fiber:

  • Reduce risk of gastrointestinal disorders
  • Stimulation of the immune response
  • Reduction in systolic and diastolic blood pressure
  • Reduce body weight & prevent weight gain
  • Reduce risk of type-2 diabetes
  • Lower blood cholesterol level LDL
  • Reduce risk of heart disease, stroke 

 

What is Brown Rice

It’s an unmilled rice or partly milled rice. It has nutty flavor, chewier than white rice but become rancid more quickly, but is far more nutritious. Milling is the process that can differentiate brown from white rice. The bran layers and germ removed during polishing.

Plain White Rice Brown Rice
LOSS:
15% of protein,
85% of the fat,
90% of the calcium,
75% of the phosphorus,
80% of thiamine,
70% of riboflavin
68% of niacin
REMAIN:
Two major ones are fiber
and essential oils.

 

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