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Brown rice, cooked
Brown rice, cooked4
VS
White rice, cooked Leader
White rice, cooked5

White rice, cooked leads 5–4 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

White rice, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Brown rice, cooked for more protein, more fiber, more potassium and more magnesium.

Pick White rice, cooked for less sugar, less saturated fat, less sodium, more calcium and more iron.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN2.23 g
    2.07 g
  • Carbohydrate
    20.8 g
    21.67 g
  • Fibermore is better
    WIN1.3 g
    0.31 g
  • Total sugarsless is better
    0.2 g
    0.04 gWIN
  • Total fat
    0.79 g
    0.22 g
  • Saturated fatless is better
    0.21 g
    0.06 gWIN
  • Sodiumless is better
    3.25 mg
    0.77 mgWIN
  • Potassiummore is better
    WIN69.92 mg
    26.92 mg
  • Calciummore is better
    2.44 mg
    7.69 mgWIN
  • Ironmore is better
    0.46 mg
    0.92 mgWIN
  • Magnesiummore is better
    WIN31.71 mg
    9.23 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Brown rice, cooked vs White rice, cooked · Foodatron