Nutrition Comparison Tool

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      Cooked White Rice
      ×
      Cooked Brown Rice
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 10% DV 205 calories
      • Cooked Brown Rice 1 cup (x1) 11% DV 218 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 1% DV 0.44g
      • Cooked Brown Rice 1 cup (x1) 2% DV 1.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 16% DV 44.5g
      • Cooked Brown Rice 1 cup (x1) 17% DV 45.8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 9% DV 4.3g
      • Cooked Brown Rice 1 cup (x1) 9% DV 4.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 0% DV 0mg
      • Cooked Brown Rice 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 1% DV 0.12g
      • Cooked Brown Rice 1 cup (x1) 2% DV 0.32g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 2% DV 0.63g
      • Cooked Brown Rice 1 cup (x1) 13% DV 3.5g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 0% DV 0.08g
      • Cooked Brown Rice 1 cup (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 11% DV 1.9mg
      • Cooked Brown Rice 1 cup (x1) 6% DV 1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 1% DV 15.8mg
      • Cooked Brown Rice 1 cup (x1) 2% DV 19.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked White Rice 1 cup (x1) 1% DV 55.3mg
      • Cooked Brown Rice 1 cup (x1) 3% DV 154mg
      Comparison Table

      Table Legend

      1. Cooked White Rice
      2. Cooked Brown Rice
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2
      Weight (g) 158 195
      Calories
      (%DV)
      205
      (10%)
      218
      (11%)
      Fat (g)
      (%DV)
      0.44
      (1%)
      1.6
      (2%)
      Protein (g)
      (%DV)
      4.3
      (9%)
      4.5
      (9%)
      Carbohydrate (g)
      (%DV)
      44.5
      (16%)
      45.8
      (17%)
      Sugars (g)
      (%DV)
      0.08
      (0%)
      --
      (--%)
      Fiber (g)
      (%DV)
      0.63
      (2%)
      3.5
      (13%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.12
      (1%)
      0.32
      (2%)
      Net-Carbs (g) 43.9
      42.3
      Trans Fatty Acids (g) --
      --
        Minerals
      Food # 1 2
      Weight (g) 158 195
      Calcium (mg)
      (%DV)
      15.8
      (1%)
      19.5
      (2%)
      Iron, Fe (mg)
      (%DV)
      1.9
      (11%)
      1
      (6%)
      Potassium, K (mg)
      (%DV)
      55.3
      (1%)
      154
      (3%)
      Magnesium (mg)
      (%DV)
      19
      (5%)
      85.8
      (20%)
      Phosphorus, P (mg)
      (%DV)
      67.9
      (5%)
      150.2
      (12%)
      Sodium (mg)
      (%DV)
      1.6
      (0%)
      2
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.77
      (7%)
      1.2
      (11%)
      Copper, Cu (mg)
      (%DV)
      0.11
      (12%)
      0.16
      (18%)
      Manganese (mg)
      (%DV)
      0.75
      (32%)
      2.1
      (93%)
      Selenium, Se (mcg)
      (%DV)
      11.9
      (22%)
      --
      (--%)
      Fluoride, F (mcg)
      (%AI)
      64.9
      (2%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      Iodine, I (mcg) --
      --
      Chlorine (mg) --
      --
      Chromium (mcg) --
      --
        Vitamins
      Food # 1 2
      Weight (g) 158 195
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.26
      (21%)
      0.2
      (17%)
      Riboflavin (B2) (mg)
      (%DV)
      0.02
      (2%)
      0.02
      (2%)
      Niacin (B3) (mg)
      (%DV)
      2.3
      (15%)
      2.6
      (16%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.62
      (12%)
      0.76
      (15%)
      Vitamin B6 (mg)
      (%DV)
      0.15
      (9%)
      0.29
      (17%)
      Biotin (mcg) --
      --
      Folate (B9) (mcg)
      (%DV)
      91.6
      (23%)
      7.8
      (2%)
      Folic acid (mcg)
      (%)
      86.9
      (22%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      4.7
      (1%)
      7.8
      (2%)
      Folate DFE (mcg)
      (%)
      153.3
      (38%)
      7.8
      (2%)
      Choline (mg)
      (%DV)
      3.3
      (1%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 0 0
      Lycopene (mcg) 0
      --
      Lut + Zeaxanthin (mcg) 0
      --
      Vitamin E (mg)
      (%DV)
      0.06
      (0%)
      --
      (--%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      Vitamin D3 (mcg) --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      0
      (0%)
      --
      (--%)
      Vitamin K1 (mcg) --
      --
      Menaquinone-4 (K2) (mcg) --
      --
        Other
      Food # 1 2
      Weight (g) 158 195
      Water (g) 108.1
      142.3
      Ash (g) 0.65
      0.76
      Alcohol (g) 0
      --
      Caffeine (mg) 0
      --
      Theobromine (mg) 0
      --
      PRAL score 2.73
      2.01
        Carbohydrates
      Food # 1 2
      Weight (g) 158 195
      Soluble Fiber (g) --
      --
      Insoluble Fiber (g) --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      Glucose (Dextrose) (g) --
      --
      Fructose (g) --
      --
      Lactose (g) --
      --
      Maltose (g) --
      --
      Galactose (g) --
      --
      Starch (g) --
      --
      Carbohydrate, other (g) --
      --
      Total sugar alcohols (g) --
      --
        Fats
      Food # 1 2
      Weight (g) 158 195
      Monounsaturated Fats (g) 0.139
      0.585
      Polyunsaturated Fats (g) 0.12
      0.577
      Omega 3s (g)
      (%AI)
      0.021
      (1%)
      0.025
      (2%)
      Omega 6s (g)
      (%AI)
      0.098
      (1%)
      0.552
      (3%)
      Omega 3 to Omega 6 Ratio 0.21
      0.05
      Omega 6 to Omega 3 Ratio 4.77
      21.77
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      --
      Docosapentaenoic Acid (DPA) (g) 0
      --
      Docosahexaenoic Acid (DHA) (g) 0
      --
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      Arachidonic acid (AA) (g) --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      --
      Caproic (6:0) (g) 0
      --
      Caprylic Acid (8:0) (g) 0
      --
      Capric Acid (10:0) (g) 0
      --
      Lauric Acid (12:0) (g) 0
      0.002
      Tridecanoic Acid (13:0) (g) --
      --
      Myristic Acid (14:0) (g) 0.003
      0.006
      Pentadecanoic Acid (15:0) (g) --
      --
      Palmitic Acid (16:0) (g) 0.109
      0.275
      Margaric Acid (17:0) (g) --
      --
      Stearic Acid (18:0) (g) 0.008
      0.029
      Arachidic Acid (20:0) (g) --
      --
      Behenic Acid (22:0) (g) --
      --
      Lignoceric Acid (24:0) (g) --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      Palmitoleic Acid (16:1) (g) 0.002
      0.006
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      Oleic Acid (18:1) (g) 0.137
      0.579
      c-Oleic Acid (18:1 cis) (g) --
      --
      c-Vaccenic acid (g) --
      --
      Gadoleic Acid (20:1) (g) 0
      --
      Docosenoic Acid (22:1) (g) 0
      --
      c-Docosenoic Acid (22:1 c) (g) --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.098
      0.552
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      Octadecatrienoic (undiff) (g) 0.021
      0.025
      Octadecatrienoic Acid (mixed) (g) --
      --
      Parinaric Acid (18:4) (g) 0
      --
      Eicosatrienoic Acid (20:3) (g) --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      --
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      22:4 (g) --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      t-Monoenoic Fats (g) --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      Stigmasterol (g) --
      --
      Campesterol (g) --
      --
      Beta-sitosterol (g) --
      --
      Amino Acids
      Food # 1 2
      Weight (g) 158 195
      Essential  
      Histidine (mg)
      (%RDI)
      100
      (14%)
      115
      (16%)
      Isoleucine (mg)
      (%RDI)
      183
      (13%)
      191
      (14%)
      Leucine (mg)
      (%RDI)
      351
      (13%)
      372
      (14%)
      Lysine (mg)
      (%RDI)
      153
      (7%)
      172
      (8%)
      Methionine (mg)
      (%RDI)
      100
      (14%)
      101
      (14%)
      Phenylalanine (mg)
      (%RDI)
      228
      (26%)
      232
      (27%)
      Threonine (mg)
      (%RDI)
      152
      (14%)
      166
      (16%)
      Tryptophan (mg)
      (%RDI)
      49
      (17%)
      59
      (21%)
      Valine (mg)
      (%RDI)
      259
      (14%)
      265
      (15%)
      Conditional  
      Arginine (mg) 354
      341
      Cystine (mg)
      (%RDI)
      87
      (30%)
      55
      (19%)
      Glycine (mg) 193
      222
      Proline (mg) 201
      213
      Tyrosine (mg)
      (%RDI)
      142
      (16%)
      170
      (19%)
      Non-Essential  
      Alanine (mg) 246
      263
      Aspartic acid (mg) 400
      423
      Betaine (mg) 0.47
      --
      Glutamic acid (mg) 828
      920
      Hydroxyproline (mg) --
      --
      Serine (mg) 223
      234
      Data Source
      Cooked White Rice
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Brown Rice
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.