{"id":2779,"date":"2024-12-02T03:36:43","date_gmt":"2024-12-02T03:36:43","guid":{"rendered":"https:\/\/gizigo.id\/en\/?p=2779"},"modified":"2025-10-10T15:54:27","modified_gmt":"2025-10-10T15:54:27","slug":"white-vs-brown-rice-nutrition-chart","status":"publish","type":"post","link":"https:\/\/gizigo.id\/en\/white-vs-brown-rice-nutrition-chart\/","title":{"rendered":"White Rice vs Brown Rice Nutrition Chart &#8211; Which One is Healthier?"},"content":{"rendered":"\n<p>Which one is healthier, white rice vs brown rice? Here\u2019s the short answer:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"825\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Summary-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=800%2C825&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutrition Chart Summary\" class=\"wp-image-2819\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Summary-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Summary-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=291%2C300&amp;ssl=1 291w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Summary-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=768%2C792&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Brown rice\u2019s nutritional value is hands-down better than white rice\u2019s.<\/li>\n\n\n\n<li>White rice is better for people who need a quickly digestible source of carbohydrates. Brown rice contains more fiber and a lower glycemic index, so it\u2019s harder to digest.<\/li>\n\n\n\n<li>Brown rice offers a significantly lower glycemic index value, which is a good choice to help regulate your blood sugar level.<\/li>\n<\/ul>\n\n\n\n<p>Based on the nutritional value differences, you should choose one over the other if you have certain health conditions.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"540\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Health-Conditions-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart-revised.jpg?resize=800%2C540&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Nutritional Comparisons for Certain Health Conditions\" class=\"wp-image-2857\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Health-Conditions-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart-revised.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Health-Conditions-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart-revised.jpg?resize=300%2C203&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Health-Conditions-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart-revised.jpg?resize=768%2C518&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Brown rice has a low glycemic index, raising your blood sugar slowly. Definitely choose this rice over white rice if you\u2019re a diabetic.<\/li>\n\n\n\n<li>If you have digestive problems, choose white rice. It\u2019s easier for your body to digest and absorb white rice because it has less dietary fibers than brown rice.<\/li>\n\n\n\n<li>Constipation? Diarrhea? Eat brown rice to help you get more fiber for your digestion.<\/li>\n\n\n\n<li>White rice and brown rice have almost similar calories, so choose other foods for a weight-loss diet. But if you have to pick one, eat brown rice for added fiber and nutritional value.<\/li>\n\n\n\n<li>If you exercise heavily, do physical works, or try to gain weight you can choose white rice for quicker energy gain. Brown rice raises your blood sugar slowly so it\u2019s not really suitable for people who need lots of energy in their daily activities.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column has-theme-palette-7-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--40);flex-basis:70%\">\n<p class=\"has-text-align-center has-small-font-size\" id=\"table-of-contents\"><strong>TABLE OF CONTENTS<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#full-comparison\">White Rice vs Brown Rice Nutritional Chart (<strong>Full Comparisons<\/strong>)<\/a><\/li>\n\n\n\n<li><a href=\"#detailed-comparisons\">White Rice vs Brown Rice <strong>Detailed Comparisons<\/strong><\/a>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#calories-comparisons\"><strong>Calories <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#carbohydrates-comparison\"><\/a><a href=\"#carbohydrates-comparison\"><strong>Carbohydrates <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#fats-comparison\"><\/a><a href=\"#protein-comparison\"><strong>Protein <\/strong>Comparison<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#fats-cholesterol-comparison\"><strong>Fats <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#fibers-comparison\"><strong>Fibers <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#jar\"><\/a><a href=\"#vitamins-comparison\"><strong>Vitamins <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#minerals-comparison\"><strong>Minerals <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#glycemic-index-comparison\"><strong>Glycemic Index <\/strong>Comparison<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"#references\">References<\/a>  <\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_c77b19-b1, .wp-block-kadence-advancedheading.kt-adv-heading2779_c77b19-b1[data-kb-block=\"kb-adv-heading2779_c77b19-b1\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_c77b19-b1 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_c77b19-b1[data-kb-block=\"kb-adv-heading2779_c77b19-b1\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_c77b19-b1 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_c77b19-b1[data-kb-block=\"kb-adv-heading2779_c77b19-b1\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"full-comparison\" class=\"kt-adv-heading2779_c77b19-b1 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_c77b19-b1\"><strong><strong><strong>White Rice vs Brown Rice Nutrition Chart &#8211; Full Comparisons<\/strong><\/strong> <strong>Infographic<\/strong><\/strong><\/h2>\n\n\n\n<p>The source we use for the nutritional values are the <strong>U.S. Department of Agriculture FoodData Central<\/strong> data. The values might varied when compared to other sources.<\/p>\n\n\n\n<p>For this comparison, the researchers used baked Russet potatoes vs. cooked brown rice from long-grains variant.<\/p>\n\n\n\n<p>Please note that <strong>we highlight the side with a higher amount for each nutrition<\/strong>.<\/p>\n\n\n\n<p>Below is the full comparison of the nutritional values between potatoes and brown rice:<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup> <sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/INFOGRAPHIC-White-Rice-vs-Brown-Rice-Full-Comparison.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutritional Comparisons Infographic\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>So, is white or brown rice healthier?<\/strong><\/h3>\n\n\n\n<p>Well\u2026 Brown rice is nutritionally the healthier rice for you. It\u2019s as simple as that. It has more &nbsp;protein, fiber, vitamins, and minerals for the same weight.<\/p>\n\n\n\n<p>The most significant advantage brown rice has over white rice is <a href=\"https:\/\/www.health.harvard.edu\/diseases-and-conditions\/glycemic-index-and-glycemic-load-for-100-foods\">its low glycemic index of 50<\/a>. A Systematic Review and Meta-Analysis study proved that eating brown rice results in a lower risk of Diabetes Mellitus type 2 than eating white rice.<sup><strong><a href=\"#references\">3<\/a><\/strong><\/sup> For diabetics, you\u2019ll have an easier time regulating your blood sugar level with brown rice, instead of white rice.<\/p>\n\n\n\n<p>However, choosing a food you\u2019ll eat every day solely based on its nutritional values is unrealistic\u2014for most people, anyway. As a registered dietitian, I want to address other considerations. &nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Texture. White rice has a softer mouthfeel than brown rice. The bran layer on brown rice contains fibers that make it harder to absorb water. Cooking brown rice takes longer and more water. Not everybody will appreciate the chewy and firm texture.<\/li>\n\n\n\n<li>Varieties: Apart from the unfamiliar texture of brown rice, there are grain varieties you need to consider. Different grains are suitable for other foods. You can\u2019t make good sushi with long-grain rice, such as basmati and jasmine, because they don\u2019t stick well.<\/li>\n\n\n\n<li>Cooking process: White rice is easier and quicker to cook. It took me almost twice as long to cook brown rice, not to mention I needed to soak it and let it absorb the water first. Personally, I feel it\u2019s pretty bothersome and doesn&#8217;t fit my cooking habit.<\/li>\n\n\n\n<li>Enriched products: Brown rice offers more nutritional value, but nowadays, many white rice products have had their lost nutrients added back in. You can find these products by looking at the \u201cEnriched\u201d word on the packaging. Overall, the nutritional difference between brown and enriched white rice is not as significant as you might imagine.<\/li>\n\n\n\n<li>Your energy need: In my home country, Indonesia, we have a term called \u201c<em>porsi kuli<\/em>.\u201d In English, it\u2019d mean \u201claborer\u2019s meal.\u201d It\u2019s when you eat twice or thrice the regular meal portion because you do physical work for a living. Some people need more energy than others. The blue-collar workers, the working class. White rice is easily digestible, giving you more energy quicker than brown rice. What a perfect combination for a manual worker.<\/li>\n\n\n\n<li>Meal combination: People might underestimate white rice nutritionally, but it\u2019s the best rice to eat in various foods. If anything, my experience as a registered dietitian taught me that side dishes and condiments matter more than you think. You can still eat white rice in a healthy diet with lean protein (e.g. <a href=\"https:\/\/gizigo.id\/en\/goat-meat-vs-chicken-nutrition-chart\/\">chicken or goat meat<\/a>), vegetables, and lentils.<\/li>\n<\/ol>\n\n\n\n<p>Maybe it\u2019s weird to say this in a comparison article, but don\u2019t get fixated on a certain kind of rice. White and brown rice have their respective place on your diet, so consider my explanation above and have balanced meals daily!<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_5d2593-fa, .wp-block-kadence-advancedheading.kt-adv-heading2779_5d2593-fa[data-kb-block=\"kb-adv-heading2779_5d2593-fa\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_5d2593-fa mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_5d2593-fa[data-kb-block=\"kb-adv-heading2779_5d2593-fa\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_5d2593-fa img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_5d2593-fa[data-kb-block=\"kb-adv-heading2779_5d2593-fa\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"detailed-comparisons\" class=\"kt-adv-heading2779_5d2593-fa wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_5d2593-fa\"><strong><strong>White Rice vs Brown Rice Nutritional Values in Details<\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/FULL-Comparison-White-Rice-VS-Brown-Rice-revised.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutritional Chart Full Comparisons\"\/><\/figure>\n<\/div>\n\n\n<p>Just in case the image above doesn\u2019t load, you can see the comparisons in the table below. I\u2019ll discuss their in-depth differences according to the Reference Dietary Intake (RDI) in the next subsection.<\/p>\n\n\n\n<table id=\"tablepress-55\" class=\"tablepress tablepress-id-55\" aria-describedby=\"tablepress-55-description\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>NUTRIENTS<\/strong><\/th><th class=\"column-2\"><strong>WHITE RICE<\/strong><br \/>\n<em>(short-grain, cooked)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE<\/strong><br \/>\n<em>(long-grain, cooked)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Calories<\/strong><\/td><td class=\"column-2\">130 kcal<\/td><td class=\"column-3\">123 kcal<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Carbohydrates<\/strong><\/td><td class=\"column-2\">28.7 grams<\/td><td class=\"column-3\">25.6 grams<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Protein<\/strong><\/td><td class=\"column-2\">2.36 grams<\/td><td class=\"column-3\">2.74 grams<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Fats<\/strong><\/td><td class=\"column-2\">0.19 grams<\/td><td class=\"column-3\">0.97 grams<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Dietary fiber<\/strong><\/td><td class=\"column-2\">0 grams<\/td><td class=\"column-3\">1.6 grams<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Vitamin A<\/strong><\/td><td class=\"column-2\">0 IU<\/td><td class=\"column-3\">0 IU<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Vitamin B1<\/strong><\/td><td class=\"column-2\">0.164 mg<\/td><td class=\"column-3\">0.178 mg<\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\"><strong>Vitamin B2<\/strong><\/td><td class=\"column-2\">0.01 mg<\/td><td class=\"column-3\">0.069 mg<\/td>\n<\/tr>\n<tr class=\"row-10\">\n\t<td class=\"column-1\"><strong>Vitamin B3<\/strong><\/td><td class=\"column-2\">1.49 mg<\/td><td class=\"column-3\">2.56 mg<\/td>\n<\/tr>\n<tr class=\"row-11\">\n\t<td class=\"column-1\"><strong>Vitamin B5<\/strong><\/td><td class=\"column-2\">0.397 mg<\/td><td class=\"column-3\">0.38 mg<\/td>\n<\/tr>\n<tr class=\"row-12\">\n\t<td class=\"column-1\"><strong>Vitamin B6<\/strong><\/td><td class=\"column-2\">0.05 mg<\/td><td class=\"column-3\">0.123 mg<\/td>\n<\/tr>\n<tr class=\"row-13\">\n\t<td class=\"column-1\"><strong>Vitamin B9<\/strong><\/td><td class=\"column-2\">57 \u00b5g<\/td><td class=\"column-3\">0 \u00b5g<\/td>\n<\/tr>\n<tr class=\"row-14\">\n\t<td class=\"column-1\"><strong>Vitamin C<\/strong><\/td><td class=\"column-2\">0 mg<\/td><td class=\"column-3\">0 mg<\/td>\n<\/tr>\n<tr class=\"row-15\">\n\t<td class=\"column-1\"><strong>Magnesium<\/strong><\/td><td class=\"column-2\">8 mg<\/td><td class=\"column-3\">39 mg<\/td>\n<\/tr>\n<tr class=\"row-16\">\n\t<td class=\"column-1\"><strong>Phosphate<\/strong><\/td><td class=\"column-2\">33 mg<\/td><td class=\"column-3\">103 mg<\/td>\n<\/tr>\n<tr class=\"row-17\">\n\t<td class=\"column-1\"><strong>Potassium<\/strong><\/td><td class=\"column-2\">26 mg<\/td><td class=\"column-3\">86 mg<\/td>\n<\/tr>\n<tr class=\"row-18\">\n\t<td class=\"column-1\"><strong>Iron<\/strong><\/td><td class=\"column-2\">1.46 mg<\/td><td class=\"column-3\">0.106 mg<\/td>\n<\/tr>\n<tr class=\"row-19\">\n\t<td class=\"column-1\"><strong>Copper<\/strong><\/td><td class=\"column-2\">0.007 mg<\/td><td class=\"column-3\">0.56 mg<\/td>\n<\/tr>\n<tr class=\"row-20\">\n\t<td class=\"column-1\"><strong>Calcium<\/strong><\/td><td class=\"column-2\">1 mg<\/td><td class=\"column-3\">3 mg<\/td>\n<\/tr>\n<tr class=\"row-21\">\n\t<td class=\"column-1\"><strong>Zinc<\/strong><\/td><td class=\"column-2\">0.4 mg<\/td><td class=\"column-3\">0.71 mg<\/td>\n<\/tr>\n<tr class=\"row-22\">\n\t<td class=\"column-1\"><strong>Glycemic Index<\/strong><\/td><td class=\"column-2\">72 (high)<\/td><td class=\"column-3\">50 (low)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-55-description\" class=\"tablepress-table-description tablepress-table-description-id-55\">Table of nutritional comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<\/span>\n\n\n\n<p>The Reference Dietary Intake&nbsp;percentages are calculated based on&nbsp;the <strong>Dietary Guideline for Americans<\/strong><sup><strong><a href=\"#references\">4<\/a><\/strong><\/sup> provided by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services..<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_17df24-5c, .wp-block-kadence-advancedheading.kt-adv-heading2779_17df24-5c[data-kb-block=\"kb-adv-heading2779_17df24-5c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_17df24-5c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_17df24-5c[data-kb-block=\"kb-adv-heading2779_17df24-5c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_17df24-5c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_17df24-5c[data-kb-block=\"kb-adv-heading2779_17df24-5c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"calories-comparisons\" class=\"kt-adv-heading2779_17df24-5c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_17df24-5c\"><strong><strong>Calories Comparison<\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>White rice contains 5.69% more calories.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Calories-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=800%2C400&#038;ssl=1\" alt=\"White Rice vs Brown Rice Calories Comparisons Graph\" class=\"wp-image-2821\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Calories-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Calories-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Calories-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>White and brown rice have almost the same calories per 100 grams. You can choose either, depending on the main dishes and side dishes you want.<\/p>\n\n\n\n<table id=\"tablepress-56\" class=\"tablepress tablepress-id-56\" aria-describedby=\"tablepress-56-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>WHITE RICE*<\/strong><br \/>\n<em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Calories<\/strong><\/td><td class=\"column-2\">130 kcal <em>(5.42%)<\/em><\/td><td class=\"column-3\">123 kcal <em>(5.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-56-description\" class=\"tablepress-table-description tablepress-table-description-id-56\">Table of calories comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Short-grain, cooked<br \/>\n** Long-grain, cooked<\/span>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_3f8927-5e, .wp-block-kadence-advancedheading.kt-adv-heading2779_3f8927-5e[data-kb-block=\"kb-adv-heading2779_3f8927-5e\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_3f8927-5e mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_3f8927-5e[data-kb-block=\"kb-adv-heading2779_3f8927-5e\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_3f8927-5e img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_3f8927-5e[data-kb-block=\"kb-adv-heading2779_3f8927-5e\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"carbohydrates-comparison\" class=\"kt-adv-heading2779_3f8927-5e wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_3f8927-5e\"><strong><strong><strong>Carbohydrates Comparison<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>White rice contains 12.1% more carbohydrates.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Carbohydrates-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=800%2C400&#038;ssl=1\" alt=\"White Rice vs Brown Rice Carbohydrates Comparisons Graph\" class=\"wp-image-2822\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Carbohydrates-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Carbohydrates-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Carbohydrates-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>White and brown rice have almost similar amounts of carbohydrates. However, brown rice is the healthier choice as you\u2019d benefit from lowering the risk of Diabetes Mellitus type 2, cardiovascular diseases, and various cancers (colorectal, pancreas, and guts).<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>If you work out daily or competitively, white rice might give you a better performance advantage. Why? Because white rice is easier to digest, so you\u2019d get the energy more quickly. &nbsp;<\/p>\n\n\n\n<p>Consuming carbohydrates several hours before working out has been proven to increase muscle glycogen storage, improve exercise performance, and reduce your cycle time to exhaustion.<sup><strong><a href=\"#references\">6<\/a><\/strong><\/sup> <\/p>\n\n\n\n<p>So, how can you eat white rice to get the most benefit for your performance? You can consult a sports nutritionist or dietitian to help you find the optimal nutritional balances and plan your meals.<\/p>\n\n\n\n<table id=\"tablepress-56-no-2\" class=\"tablepress tablepress-id-56\" aria-describedby=\"tablepress-56-no-2-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>WHITE RICE*<\/strong><br \/>\n<em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Calories<\/strong><\/td><td class=\"column-2\">130 kcal <em>(5.42%)<\/em><\/td><td class=\"column-3\">123 kcal <em>(5.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-56-no-2-description\" class=\"tablepress-table-description tablepress-table-description-id-56\">Table of calories comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Short-grain, cooked<br \/>\n** Long-grain, cooked<\/span>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_da8811-db, .wp-block-kadence-advancedheading.kt-adv-heading2779_da8811-db[data-kb-block=\"kb-adv-heading2779_da8811-db\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_da8811-db mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_da8811-db[data-kb-block=\"kb-adv-heading2779_da8811-db\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_da8811-db img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_da8811-db[data-kb-block=\"kb-adv-heading2779_da8811-db\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"protein-comparison\" class=\"kt-adv-heading2779_da8811-db wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_da8811-db\"><strong>Protein Comparison<\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>Brown rice contains 16.10% more protein.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Protein-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=800%2C400&#038;ssl=1\" alt=\"White Rice vs Brown Rice Protein Comparisons Chart\" class=\"wp-image-2823\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Protein-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Protein-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Protein-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Protein in brown rice is a bit higher than white rice. If you\u2019re healthy, you can eat them alternately. However, if you have a specific health condition, please read the dietary fiber and glycemic index part of this article first.<\/p>\n\n\n\n<table id=\"tablepress-58\" class=\"tablepress tablepress-id-58\" aria-describedby=\"tablepress-58-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>WHITE RICE*<\/strong><br \/>\n<em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Protein<\/strong><\/td><td class=\"column-2\">2.36 grams <em>(2.62%)<\/em><\/td><td class=\"column-3\">2.74 grams  <em>(3%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-58-description\" class=\"tablepress-table-description tablepress-table-description-id-58\">Table of protein comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Short-grain, cooked<br \/>\n** Long-grain, cooked<\/span>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_404b0b-fc, .wp-block-kadence-advancedheading.kt-adv-heading2779_404b0b-fc[data-kb-block=\"kb-adv-heading2779_404b0b-fc\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_404b0b-fc mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_404b0b-fc[data-kb-block=\"kb-adv-heading2779_404b0b-fc\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_404b0b-fc img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_404b0b-fc[data-kb-block=\"kb-adv-heading2779_404b0b-fc\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"fats-cholesterol-comparison\" class=\"kt-adv-heading2779_404b0b-fc wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_404b0b-fc\"><strong>Fats Comparison<\/strong><\/h3>\n\n\n\n<p><strong><strong><strong>Brown rice contains 410.53% more fats.<\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fats-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=800%2C400&#038;ssl=1\" alt=\"White Rice vs Brown Rice Fats Comparisons Graph\" class=\"wp-image-2824\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fats-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fats-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fats-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Brown rice contains more than 4 times higher amounts of fats than white rice. Yet, the actual amount per 100 grams is minuscule, so it doesn\u2019t really matter much for your diet.<\/p>\n\n\n\n<table id=\"tablepress-59\" class=\"tablepress tablepress-id-59\" aria-describedby=\"tablepress-59-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>WHITE RICE*<\/strong><br \/>\n<em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Fats<\/strong><\/td><td class=\"column-2\">0.19 grams <em>(0.28%)<\/em><\/td><td class=\"column-3\">0.97 grams  <em>(1.4%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-59-description\" class=\"tablepress-table-description tablepress-table-description-id-59\">Table of fats comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Short-grain, cooked<br \/>\n** Long-grain, cooked<\/span>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_b6ac3a-66, .wp-block-kadence-advancedheading.kt-adv-heading2779_b6ac3a-66[data-kb-block=\"kb-adv-heading2779_b6ac3a-66\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_b6ac3a-66 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_b6ac3a-66[data-kb-block=\"kb-adv-heading2779_b6ac3a-66\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_b6ac3a-66 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_b6ac3a-66[data-kb-block=\"kb-adv-heading2779_b6ac3a-66\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"jar\" class=\"kt-adv-heading2779_b6ac3a-66 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_b6ac3a-66\">Dietary Fiber Comparison<\/h3>\n\n\n\n<p><strong><strong><strong><strong>Brown rice contains dietary fibers, white rice doesn\u2019t.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fiber-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=800%2C400&#038;ssl=1\" alt=\"White Rice vs Brown Rice Dietary Fibers Comparisons Diagram\" class=\"wp-image-2825\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fiber-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fiber-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fiber-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>According to the USDA classification, brown rice is considered \u201cwhole grain,\u201d while white rice is \u201crefined carbs.\u201d<\/p>\n\n\n\n<p>You get brown rice by removing only the hull (outermost skin) from the rice. White rice is a version of brown rice with more processings, which remove the hull and the bran layer. The bran layer contains a lot of fiber, so it makes sense that brown rice has more fiber than white rice. Consuming more fiber and protein in brown rice makes you feel full longer after a meal.<\/p>\n\n\n\n<table id=\"tablepress-60\" class=\"tablepress tablepress-id-60\" aria-describedby=\"tablepress-60-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>WHITE RICE*<\/strong><br \/>\n<em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Fibers<\/strong><\/td><td class=\"column-2\">0 grams <em>(0%)<\/em><\/td><td class=\"column-3\">1.6 grams <em>(4.7%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-60-description\" class=\"tablepress-table-description tablepress-table-description-id-60\">Table of dietary fibers comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Short-grain, cooked<br \/>\n** Long-grain, cooked<\/span>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_0ab9c2-09, .wp-block-kadence-advancedheading.kt-adv-heading2779_0ab9c2-09[data-kb-block=\"kb-adv-heading2779_0ab9c2-09\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_0ab9c2-09 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_0ab9c2-09[data-kb-block=\"kb-adv-heading2779_0ab9c2-09\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_0ab9c2-09 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_0ab9c2-09[data-kb-block=\"kb-adv-heading2779_0ab9c2-09\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"vitamins-comparison\" class=\"kt-adv-heading2779_0ab9c2-09 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_0ab9c2-09\"><strong>Vitamins Comparison<\/strong><\/h3>\n\n\n\n<p><strong>Assumed zero amount of vitamin A in white rice and brown rice.<\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 8.54% more vitamin B1 (Thiamine).<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 590% more vitamin B2 (Riboflavin).<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 71.81% more vitamin B3 (Niacin).<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 146% more vitamin B5 (Pantothenic acid).<\/strong><\/p>\n\n\n\n<p><strong>Potatoes contain 187.8% more vitamin B6.<\/strong><\/p>\n\n\n\n<p><strong>White rice contains vitamin B9 (Folic acid), brown rice doesn\u2019t.<\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Assumed zero amount of vitamin C in white rice and brown rice.<\/strong><strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"1041\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Vitamins-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=800%2C1041&#038;ssl=1\" alt=\"White Rice vs Brown Rice Vitamins Comparisons Graph\" class=\"wp-image-2826\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Vitamins-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Vitamins-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=231%2C300&amp;ssl=1 231w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Vitamins-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=787%2C1024&amp;ssl=1 787w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Vitamins-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=768%2C999&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Both rice have similar vitamins, but brown rice has slightly more vitamins B1, B2, B3, and B6. These vitamins help your aerobic glucose metabolism, cell respiration, and DNA repair.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup> <\/p>\n\n\n\n<p>If you\u2019re a woman during pregnancy or still planning to have a child, consider eating white rice to get some additional folic acid regularly. It helps prevent neural tube defects in babies.<\/p>\n\n\n\n<table id=\"tablepress-61\" class=\"tablepress tablepress-id-61\" aria-describedby=\"tablepress-61-description\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>VITAMINS<\/strong><\/th><th class=\"column-2\"><strong>WHITE RICE*<\/strong><br \/>\n<em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Vitamin A<\/td><td class=\"column-2\">0 IU <em>(0%)<\/em><\/td><td class=\"column-3\">0 IU <em>(0%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Vitamin B1 (Thiamine)<\/td><td class=\"column-2\">0.164 milligrams <em>(13.67%)<\/em><\/td><td class=\"column-3\">0.178 milligrams <em>(14.8%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Vitamin B2 (Riboflavin)<\/td><td class=\"column-2\">0.01 milligrams <em>(0.77%)<\/em><\/td><td class=\"column-3\">0.069 milligrams <em>(5.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Vitamin B3 (Niacin)<\/td><td class=\"column-2\">1.49 milligrams <em>(9.31%)<\/em><\/td><td class=\"column-3\">2.56 milligrams <em>(16%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Vitamin B5 (Pantotheic acid)<\/td><td class=\"column-2\">0.397 milligrams <em>(7.94%)<\/em><\/td><td class=\"column-3\">0.38 milligrams <em>(7.6%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">Vitamin B6 (Pyridoxine)<\/td><td class=\"column-2\">0.05 milligrams <em>(3.85%)<\/em><\/td><td class=\"column-3\">0.123 milligrams <em>(9.5%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\">Vitamin B9 (Folic acid)<\/td><td class=\"column-2\">57 micrograms <em>(14.25%)<\/em><\/td><td class=\"column-3\">0 micrograms <em>(0%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\">Vitamin C<\/td><td class=\"column-2\">0 milligrams <em>(0%)<\/em><\/td><td class=\"column-3\">0 milligrams <em>(0%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-61-description\" class=\"tablepress-table-description tablepress-table-description-id-61\">Table of vitamin comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Short-grain, cooked<br \/>\n** Long-grain, cooked<\/span>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading2779_c10494-4c, .wp-block-kadence-advancedheading.kt-adv-heading2779_c10494-4c[data-kb-block=\"kb-adv-heading2779_c10494-4c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_c10494-4c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_c10494-4c[data-kb-block=\"kb-adv-heading2779_c10494-4c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_c10494-4c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_c10494-4c[data-kb-block=\"kb-adv-heading2779_c10494-4c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"minerals-comparison\" class=\"kt-adv-heading2779_c10494-4c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_c10494-4c\"><strong>Minerals Comparison<\/strong><\/h3>\n\n\n\n<p><strong>Brown rice contains 387.5% more magnesium.<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 212.12% more phosphate.<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 230.77% more potassium.<\/strong><\/p>\n\n\n\n<p><strong>White rice contains 1277.36% more iron.<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 700% more copper.<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 200% more calcium.<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 77.5% more zinc.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"1018\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Minerals-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=800%2C1018&#038;ssl=1\" alt=\"White Rice vs Brown Rice Mineral Comparisons Chart\" class=\"wp-image-2827\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Minerals-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Minerals-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=236%2C300&amp;ssl=1 236w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Minerals-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?resize=768%2C977&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Brown rice has more minerals across the board. These minerals serve many purposes; some help your body\u2019s bones and teeth, improve your immune system, maintain body fluid balance, and even act as antioxidants.<sup><strong><a href=\"#references\">8<\/a><\/strong><\/sup><\/p>\n\n\n\n<table id=\"tablepress-62\" class=\"tablepress tablepress-id-62\" aria-describedby=\"tablepress-62-description\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>MINERALS<\/strong><\/th><th class=\"column-2\"><strong>WHITE RICE*<\/strong><br \/>\n<em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Magnesium<\/strong><\/td><td class=\"column-2\">8 milligrams <em>(2.00%)<\/em><\/td><td class=\"column-3\">39 milligrams <em>(9.8%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Phosphate<\/strong><\/td><td class=\"column-2\">33 milligrams <em>(4.71%)<\/em><\/td><td class=\"column-3\">103 milligrams <em>(14.7%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Potassium<\/strong><\/td><td class=\"column-2\">26 milligrams <em>(0.76%)<\/em><\/td><td class=\"column-3\">86 milligrams <em>(2.5%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Iron<\/strong><\/td><td class=\"column-2\">1.46 milligrams <em>(18.25%)<\/em><\/td><td class=\"column-3\">0.106 milligrams <em>(1.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Copper<\/strong><\/td><td class=\"column-2\">0.07 milligrams <em>(7.78%)<\/em><\/td><td class=\"column-3\">0.56 milligrams <em>(62.2%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Calcium<\/strong><\/td><td class=\"column-2\">1 milligrams <em>(0.10%)<\/em><\/td><td class=\"column-3\">3 milligrams <em>(0.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Zinc<\/strong><\/td><td class=\"column-2\">0.4 milligrams <em>(3.64%)<\/em><\/td><td class=\"column-3\">0.71 milligrams <em>(6.5%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-62-description\" class=\"tablepress-table-description tablepress-table-description-id-62\">Table of mineral comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Short-grain, cooked<br \/>\n** Long-grain, cooked<\/span>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading2779_7c83f8-92, .wp-block-kadence-advancedheading.kt-adv-heading2779_7c83f8-92[data-kb-block=\"kb-adv-heading2779_7c83f8-92\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_7c83f8-92 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_7c83f8-92[data-kb-block=\"kb-adv-heading2779_7c83f8-92\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_7c83f8-92 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_7c83f8-92[data-kb-block=\"kb-adv-heading2779_7c83f8-92\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"glycemic-index-comparison\" class=\"kt-adv-heading2779_7c83f8-92 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_7c83f8-92\"><strong>Glycemic Index Comparison<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"425\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Glycemic-Index-White-Rice-vs-Brown-Rice-Nutrition-Chart-revised2.jpg?resize=800%2C425&#038;ssl=1\" alt=\"White Rice vs Brown Rice Glycemic Index Comparisons Graph\" class=\"wp-image-2855\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Glycemic-Index-White-Rice-vs-Brown-Rice-Nutrition-Chart-revised2.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Glycemic-Index-White-Rice-vs-Brown-Rice-Nutrition-Chart-revised2.jpg?resize=300%2C159&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Glycemic-Index-White-Rice-vs-Brown-Rice-Nutrition-Chart-revised2.jpg?resize=768%2C408&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>As a rule of thumb, the more process the rice went through, the higher its glycemic index value. It shows on brown rice\u2019s low GI value of 50, while white rice gives you 72 GI value. When boiled, they still show the same relationship with brown rice having a 68 GI value and white rice with a 73 GI value.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>The lower GI makes brown rice a better rice for a diabetic. One Systematic Review and Meta-Analysis confirmed that brown rice significantly reduces the postprandial blood glucose response.<sup><strong><a href=\"#references\">10<\/a><\/strong><\/sup><\/p>\n\n\n\n<p id=\"ads\">What if you have diabetes but you really, really want to eat white rice regularly? Well, I got a small trick to help you.<\/p>\n\n\n\n<p>After you cook the white rice, let it cool for a while (you can use the refrigerator to speed this up). The resulting rice will have more resistant starch, making it harder for your guts to digest. This means the glycemic index will drop and become much safer for a diabetic to consume.<\/p>\n\n\n\n<p>The drawback of cooling rice to lower its GI value is that it takes more time to prepare and makes the rice\u2019s texture drier or \u201ccrunchier\u201d to chew (and yes, I know this because I\u2019ve tried it).<\/p>\n\n\n\n<table id=\"tablepress-63\" class=\"tablepress tablepress-id-63\" aria-describedby=\"tablepress-63-description\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>FOODS<\/strong><\/th><th class=\"column-2\"><strong>GLYCEMIC INDEX<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">White rice (boiled)<\/td><td class=\"column-2\">73 (high)<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">White rice<\/td><td class=\"column-2\">72 (high)<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Brown rice (boiled)<\/td><td class=\"column-2\">68 (medium)<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Brown rice<\/td><td class=\"column-2\">50 (low)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-63-description\" class=\"tablepress-table-description tablepress-table-description-id-63\">Table of glycemic index comparisons between white rice vs brown rice. Source:<br \/>\nhttps:\/\/doi.org\/10.2337\/dc08-1239<br \/>\nhttps:\/\/www.health.harvard.edu\/diseases-and-conditions\/glycemic-index-and-glycemic-load-for-100-foods <\/span>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading2779_fd86ed-17, .wp-block-kadence-advancedheading.kt-adv-heading2779_fd86ed-17[data-kb-block=\"kb-adv-heading2779_fd86ed-17\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2779_fd86ed-17 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2779_fd86ed-17[data-kb-block=\"kb-adv-heading2779_fd86ed-17\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading2779_fd86ed-17 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2779_fd86ed-17[data-kb-block=\"kb-adv-heading2779_fd86ed-17\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"references\" class=\"kt-adv-heading2779_fd86ed-17 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2779_fd86ed-17\"><strong>References for White Rice vs Brown Rice Nutrition Chart<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Rice, white, short-grain, enriched, cooked. FoodData Central. (2019). <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients\">https:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<\/a> (Accessed: 19 November 2024).<\/li>\n\n\n\n<li>Rice, brown, long-grain, cooked. FoodData Central. (2019). <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients\">https:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<\/a> (Accessed: 19 November 2024).<\/li>\n\n\n\n<li>Yu, J., Balaji, B., Tinajero, M., Jarvis, S., Khan, T., Vasudevan, S., &#8230; &amp; Malik, V. S. (2022). White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis. BMJ open, 12(9), e065426.<\/li>\n\n\n\n<li>U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.&nbsp; 9th Edition. December 2020.<\/li>\n\n\n\n<li>McRae, M. P. (2017). Health benefits of dietary whole grains: an umbrella review of meta-analyses. Journal of chiropractic medicine, 16(1), 10-18.<\/li>\n\n\n\n<li>Beck, K. L., Thomson, J. S., Swift, R. J., &amp; Von Hurst, P. R. (2015). Role of nutrition in performance enhancement and postexercise recovery. Open access journal of sports medicine, 259-267.<\/li>\n\n\n\n<li>Hanna, M., Jaqua, E., Nguyen, V., &amp; Clay, J. B. (2022). Vitamins: Functions and Uses in Medicine. Perm. J, 26, 89-97.<\/li>\n\n\n\n<li>Quintaes, K. D., &amp; Diez\u2010Garcia, R. W. (2015). The importance of minerals in the human diet. Handbook of mineral elements in food, 1-21.<\/li>\n\n\n\n<li>Foster-Powell, K. \u201cInternational tables of glycemic index and glycemic load values.\u201d Diabetes Care 31 (2008): 2281-2283. <a href=\"https:\/\/doi.org\/10.2337\/dc08-1239\">https:\/\/doi.org\/10.2337\/dc08-1239<\/a>&nbsp;<\/li>\n\n\n\n<li>Musa-Veloso, K., Poon, T., Harkness, L. S., O&#8217;Shea, M., &amp; Chu, Y. (2018). The effects of whole-grain compared with refined wheat, rice, and rye on the postprandial blood glucose response: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 108(4), 759-774.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" id=\"ads\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Which one is healthier, white rice vs brown rice? Here\u2019s the short answer: Based on the nutritional value differences, you should choose one over the other if you have certain health conditions. TABLE OF CONTENTS White Rice vs Brown Rice Nutrition Chart &#8211; Full Comparisons Infographic The source we use for the nutritional values are&#8230;<\/p>\n","protected":false},"author":11,"featured_media":2814,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,1],"tags":[],"class_list":["post-2779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparisons","category-general"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>White vs Brown Rice Nutrition Chart (Infographic)<\/title>\n<meta name=\"description\" content=\"Check the white vs brown rice nutrition chart in infographical chart for their nutrients comparisons (calories, carbs, protein, minerals).\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gizigo.id\/en\/white-vs-brown-rice-nutrition-chart\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"White vs Brown Rice Nutrition Chart (Infographic)\" \/>\n<meta property=\"og:description\" content=\"Check the white vs brown rice nutrition chart in infographical chart for their nutrients comparisons (calories, carbs, protein, minerals).\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gizigo.id\/en\/white-vs-brown-rice-nutrition-chart\/\" \/>\n<meta property=\"og:site_name\" content=\"Gizigo EN\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-02T03:36:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-10T15:54:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/FEATURED-White-Rice-vs-Brown-Rice.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Shania Putri Ayuri, S.Gz., RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shania Putri Ayuri, S.Gz., RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/white-vs-brown-rice-nutrition-chart\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/white-vs-brown-rice-nutrition-chart\\\/\"},\"author\":{\"name\":\"Shania Putri Ayuri, S.Gz., RD\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#\\\/schema\\\/person\\\/95f806bbea40b3183ce2994999221e61\"},\"headline\":\"White Rice vs Brown Rice Nutrition Chart &#8211; 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