Brown Rice vs. White Rice

Rice is a staple food and a versatile ingredient that is found in almost every household pantry and yet there remains a debate as to whether or not rice is good for you. Although we’ve been told that whole grains are always the best choice, cultures from around the world have consumed white rice for centuries, so, how bad can it really be? Here is everything that you need to know in the debate on brown rice vs. white rice.

The Difference Between Brown and White Rice

Truth be told, brown rice and white rice are actually a lot more similar than you may think. The primary difference between brown rice and white rice is simply that brown rice is a whole grain, while white rice is a lightly processed form of the whole grain.

All whole grains, including rice, contain three integral parts; the bran, the germ, and the endosperm. The bran is the outer skin of the edible kernel and antioxidants, B vitamins, and fiber; the germ contains B vitamins, some protein, and minerals, and stimulates growth; and the endosperm contains mostly starchy carbohydrates, proteins, and small amounts of vitamins and minerals. Brown rice is the whole grain version of rice, meaning that it contains the bran, germ, and endosperm, while white rice only contains the endosperm, as the bran and germ have been removed.

Brown Rice vs. White Rice Nutrition

Given that brown rice contains the nutrient-dense bran and germ, brown rice may seem like the superior choice, but it’s actually not that simple. In fact, from a nutritional perspective, there are benefits to both forms of rice, so let’s take a look at brown rice vs. white rice per 100-gram cooked portion (1)(2).

• CALORIES: A 100-gram serving of cooked brown rice contains 122 calories, while a 100-gram serving of cooked white rice contains 129 calories.
• PROTEIN: Neither brown rice nor white rice are substantial sources of protein and contain very similar amounts of protein; brown rice contains 2.73 grams of protein, while white rice contains 2.67 grams fo per 100-gram serving.
• FAT: Since the bran of a whole grain does contain fatty acids, a 100-gram serving of cooked brown rice contains 0.96 grams of fat, while a 100-gram serving of cooked white rice only contains 0.28 grams of fat.
• CARBOHYDRATES: A 100-gram serving of cooked brown rice contains 25.5 grams of carbohydrates, while cooked white rice contains 28 grams of carbohydrates per 100-gram serving.
• FIBRE: Because brown rice contains the fiber-rich bran, brown rice contains 1.6 grams of fiber, which is roughly 4% of the fiber RDA for men and 6% of the RDA for women, while bran-less white rice only contains 0.4 grams of fiber per 100g-gram serving.
• SUGAR: Brown rice and white rice are not substantial sources of sugar and both contain less than 1 gram of sugar per 100-gram serving; brown rice contains 0.24 grams of sugar, while white rice contains 0.05 grams of sugar.

Other Factors to Consider

MICRONUTRIENTS

Because brown rice contains the nutrient-dense bran and germ, brown rice does contain more micronutrients than white rice. Compared to white rice, brown rice contains 790% more thiamine, 540% more niacin, and 225% more magnesium, as well as higher amounts of riboflavin, folate, manganese, iron, and zinc (3). Although white rice does contain essential vitamins and minerals, the overall amounts are limited given the bran and germ are no longer present.

ANTINUTRIENTS

While brown rice does contain greater amounts of vitamins and minerals, the presence of the bran and germ on the whole grain can also pose some issues. Because the bran is a protective layer for the grain, brown rice contains plant compounds called phytates, also known as antinutrients, which are present to help protect the grain until it is time to germinate. Unfortunately, these antinutrients, such as phytic acid, can reduce our body’s ability to digest and absorb many of the minerals present in brown rice (4). These phytates can actually bind to minerals such as zinc, magnesium, and calcium, and prevent them from being absorbed by the body.

GLYCEMIC INDEX

Finally, since brown rice does contain higher levels of fiber and protein, it is often touted as the better choice given its glycemic index (GI) score, however, evidence shows that is not necessarily the case. The GI score of a food is known to represent the impact it can have on blood sugar levels; the higher the score the greater the impact on blood sugar. Although brown rice has a GI score of 50 and white rice has a GI score of 72, some research has shown that the difference is minimal and it is grain products (more so than brown or white rice) that have a greater impact on blood sugar, as different foods can impact different people differently (5)(6).

So, brown rice vs. white rice: which one is healthier?

Although brown rice does contain slightly more nutrients and fiber, the difference between brown rice and white rice is minimal. Nutritionally speaking, both brown rice and white rice can be consumed in a healthy diet. In fact, for many, white rice is more easily digested given it does not contain the bran, germ, and antinutrients that come along with brown rice. Moreover, since the calorie difference between the two is so minimal it’s hardly worth the hassle to compare brown rice vs. white rice, rather, simply choose the type of rice that you prefer.

The Bottom Line

Both brown rice and white rice are whole foods and can be included in a healthy diet. If you choose to consume brown rice, ensure that it is properly prepared to help mitigate the negative effect of its antinutrients, and if you choose to consume white rice opt for minimally processed versions of it.