Brown Rice Vs White Rice: Which Is Healthier

Rice is one of the most favored grains on the planet and it comes in various tones, sizes, and shapes – unmistakable among which are the white and earthy colored assortments. It is said that white rice is made out of its earthy colored partner through a processing cycle that disposes of the husk, grain, and microbe bits of the oat. While this might assist with expanding the timeframe of realistic usability of white rice and even change its taste, a ton of its supplements are lost in the deal, making it the less nutritious option among the two. In any case, what are different elements that make them not quite the same as each other? Allow us to find out.

Earthy colored Rice Vs White Rice

Regardless of its assortment, rice as a cereal is for the most part all carbs with zero fats and very little protein. Earthy colored rice is an entire grain, and that implies that it contains all the nourishment that its paler rendition needs – the sinewy and coarse wheat, the healthy microorganism, and the sugar-loaded endosperm, in this way making it the more nutritious other option. A portion of its not difficult to-detect contrasts is as per the following. [1]

Taste: Brown rice tastes nutty, very not at all like white rice that has a gentle and unpretentious flavor, which effectively assumes the flavor of the food it’s eaten with.

Surface: Brown rice is all the firmer and chewier, while white rice is milder and more sensitive.

A level lay close up shot of earthy colored rice versus white rice against a dim foundation

Generally, earthy-colored rice contains more nourishment than its white partner. Photograph Credit: Shutterstock

Nourishment Profile

As per the USDA FoodData Central, earthy-colored rice is a rich wellspring of fundamental minerals like iron, zinc, manganese, calcium, selenium, magnesium, phosphorus, and potassium. It additionally contains significant nutrients like B-nutrients – vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, folate – vitamin E, and vitamin K. The supplement profile of white rice is pretty much something very similar, yet with a couple of contrasts. Both are solid wellsprings of carbs, protein, and fundamental unsaturated fats. While the two of them have fiber, earthy colored rice is more sinewy than white rice, which naturally makes it the better grain out of the two. White rice has more carbs and calories than earthy colored rice, which is the reason the last option is liked in a weight reduction diet over the previous. [2] [3]


Carbs in earthy colored rice: A 100 gm serving of earthy colored rice contains around 25.58 gm of carbs.

Carbs in white rice: A 100 gm serving of white rice contains around 28.17 gm of carbs

Earthy-colored rice calories: A 100 gm serving of this rice contains around 123 calories.

White rice calories: A 100 gm serving of white rice contains around 130 calories.


Allow us to take a gander at a portion of the top dietary contrasts exhaustively beneath that will assist us with understanding which is the better option out of the two.

Dietary Fiber

By and large, earthy-colored rice contains 1-3 grams more fiber than its white partner. As per research distributed in the Metabolism Journal, a high-fiber diet eases blockage as well as keeps you feeling full for quite a while, deals with the body weight, controls glucose levels, keeps a solid stomach, and decreases the gamble of cardiovascular illnesses. [4] [5]

Glycemic Index (GI)

Brown and white rice, both, have a high glycemic record (GI) score when contrasted with different grains like sorghum, the various assortments of millets, grain, and so forth. The GI decides the effect your food has on your glucose levels. You can learn it given the speed or power with which it can raise your glucose levels. On the off chance that you need to look at the two, white rice most certainly has a higher GI of the two and quickly get consumed in the circulatory system. As per a report by Harvard Medical School, white rice has a high GI of 72 when contrasted with earthy colored rice which has a moderate GI of 50. [6]


Earthy-colored rice contains more magnesium than white rice. A 100-gram serving of earthy colored rice contains 39 mg of magnesium contrasted with 12 mg of a similar in an identical piece of white rice. As per the National Institute of Health, almost 11% of your day-to-day endorsed measure of magnesium is gotten out of a portion of a cup of cooked earthy colored rice. An eating routine wealthy in magnesium helps in keeping up with great bone wellbeing, controlling glucose levels, supporting resistance, directing the pulse, and further developing muscle and nerve capacities in addition to other things. [7] [8]


This is one supplement that is more in white rice than its earthy color same. A 100-gram serving of white rice contains 58 micrograms of folate while a similar measure of earthy colored rice contains 9 micrograms of the equivalent. This fundamental supplement is vital for delivering DNA and other hereditary parts. Moreover, it is critical for pregnant ladies or people who intend to get pregnant sooner rather than later. It additionally assists in cell division handling. [9]


White rice has somewhat more selenium than earthy-colored rice. With regards to thyroid chemical creation, selenium assumes a crucial part. Alongside vitamin E, it might likewise assist with shielding the cells in the body from disease. It additionally goes about as a significant immunomodulator. [10]

Arsenic in Rice

Rice, whether brown or white, might be tainted with arsenic, a weighty metal that is normally present in the climate. Long haul utilization of the equivalent could bring about heart sicknesses, disease, or even sort 2 diabetes. According to some examination studies, earthy colored rice is said to have a higher arsenic content contrasted with white rice as the previous isn’t handled. To that end, it is prescribed to wash the rice completely before consuming it. [11] [12]


Phytic Acid

Rice, particularly earthy colored rice, is additionally said to contain an antinutrient known as phytic corrosive or phytate. As per a review distributed in Molecular Nutrition and Food Research, devouring phytic corrosive over the long haul with most dinners brings about a lacks mineral. Be that as it may, this issue also can be tended to by completely washing and cooking rice with clean water.

Earthy colored Rice versus White Rice: Which is Healthier?

Earthy-colored rice, as a rule, is viewed as more nutritious than white rice. It is wealthy in dietary fiber, and magnesium and can hold a large portion of its supplements as it isn’t handled. It has a lesser GI score, carbs, and calories contrasted with organic white rice, which makes it its best substitute and the best nourishment for weight reduction, diabetes on the board, and keeping a sound heart. White rice, then again, is wealthy in folate. Be that as it may, rice might contain some antinutrients, for example, arsenic, which might cause genuine medical conditions on the off chance that not washed as expected with clean water before utilization. Having said that, both enjoy their benefits and detriments and can be a piece of a healthy eating routine when appropriately cleaned and consumed with some restraint.

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