WHICH IS HEALTHIER WHITE RICE AND BROWN RICE?

Rice is an important part of our daily meal. It is paired with curries, soups, and many more. The rice has various varieties, but prominently, it is divided into white or brown rice. This article gives you information about the difference between brown rice and white rice.

Brown rice is the whole rice grain with the outer hull removed, leaving the nutrient-packed bran and germs. Brown rice is known for its healthy eating diet. Brown rice contains more nutrients due to the bran layer like minerals, vitamins, and antioxidants. Many people are going to not include it in the diet due to its low crabs. Fitness freaks love to add brown rice to the meal because of its little carbohydrates and is rich in protein.

White rice is the same rice grain without hull, bran, and germ. White rice has the flavor and texture to extend the storage life. Taste lovers prefer this rice because of its high flavorful fragrance and delicious aroma.

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Dietary Difference Between White And Brown Rice

The most superior choice between brown and white rice is to select from the nutritional or health benefits. But this is not easy at all. Both the rice have their own aspects and features in terms of health. But still, the question arises why brown rice is better than white rice. Through the comparison between brown rice and white rice, decide for yourself as per your preference between taste and nutrition.

Ø Nutrients: Brown rice has bran and germ with vitamins and minerals.

Compared to white rice, brown rice contains more thiamine, niacin, magnesium,

Folate, manganese, iron, and zinc. At the same time, white rice

Includes essential nutrients.

Ø Anti-Nutrients: Brown rice contains essential vitamins and Minerals. Phytates is known as an anti-nutrient, which is available in brown rice. It protects the grain until the stage of germination. On the other hand, white Rice has only that nutrient that is easily soluble in the body.

Ø Calories: The calories are the important component that easily makes. The difference in brown and white rice consumption. In 1 cup serving of brown Rice, 250 calories are present, but on the other hand, there will be 210 Calories available in the 1 cup of white rice.

Ø Fiber: The brown rice contains the fiber bran layer, so as a result, it is the source of fiber and has 3.2 grams of fiber. White rice is Milled to remove the bran layer of rice. Thus, it contains fiber but less than Brown rice.

Ø Protein: Brown rice contains slightly higher protein in comparison to white rice. The brown rice contains 5.4grams, and the white rice contains 4.5 grams.

Ø Fat: The brown rice is the whole grain. As a fact, it is rich in Fiber also. The brown rice contains 2 grams of fat, and the white rice contains 0.5 grams of fat.

Ø Glycemic Index: Brown rice has a 50 score in the glycemic index as it has a

High level of fiber and protein, which reduces the glycemic index score, and White rice has a score of 72 in this case. The protein and fiber is less in Comparison to brown rice.

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Nutritional Difference Between White And Brown Rice (1/3rd cup cooked rice)

Nutrients of Brown Rice

• Calories: 84
• Protein: 1.80 g
• Lipid: 0.70g
• Crabs: 17.09g
• Fiber: 1.5g
• Sugar: 0.20g
• Calcium: 2mg
• Iron: 0.30mg
• Sodium: 3mg
• Fatty Acids- Saturated: 0.17g
• Fatty Acids- Trans: 0.1g
• Cholesterol: 0mg

Nutrients of White Rice

• Calories: 70
• Protein : 1.45g Lipid: 0.15g
• Crabs: 14.90g
• Fiber: 0.3g
• Sugar: 0.03g
• Calcium: 5mg
• Iron: 0.65mg
• Sodium: 1.1mg
• Fatty Acids- Saturated: 0.05g
• Fatty Acids- Trans: 0.1g
• Cholesterol: 0mg