It’s clearly a case of brown being a superior choice. We’re talking about rice, the staple grain that much of the world’s population consumes. The more commonly consumed white rice is actually what remains of rice after it has been stripped of its outer layers that are laden with nutrition.
More nutrients in brown rice
Cholesterol lowering ability
Beneficial for diabetes type 2
Beneficial for preventing cancer
Weight watcher’s delight
Brown Rice vs. White Rice
Approx. nutrient values per 100 gm
| Nutrient | Brown Rice | White Rice (Polished Rice) |
|---|---|---|
| Protein | 7.94 gm | 7.13 gm |
| Protein | 7.94 gm | 7.13 gm |
| Fat | 2.92 gm | 0.66 gm |
| Crude Fibre | 3.5 gm | 1.3 gm |
| Carbohydrates | 77.24 gm | 79.95 gm |
| Energy | 370 kcal | 365 kcal |
| Calcium | 23 gm | 28 gm |
| Magnesium | 143 gm | 2 gm |
| Phosphorus | 333 gm | 115 gm |
| Potassium | 223 gm | 115 gm |
| Iron | 1.47 gm | 0.800 gm |
| Thiamin | 0.401 gm | 0.070 gm |
| Riboflavin | .093 gm | 0.049 gm |
| Niacin | 5.091 gm | 1.600 gm |
| Pantothenic acid | 1.493 gm | 1.014 gm |