Rice is an essential staple food for a large portion of the world's population, according to the Rice Trade website. The cereal grain--second only to corn in worldwide production--is typically classified by the grain's size, though grain size does not determine nutrient values. While white rice is enriched, thus high in many nutrients and with a longer shelf life, brown rice, a whole grain, offers dietary fiber and is a good food source of many trace minerals.
Basic Nutrient Values
Both white and brown rice are milled using a rice huller to remove the outer husks. But brown rice still contains the nutrient- and fiber-rich bran. According to the U.S. Department of Agriculture Nutritive Value of Foods, one cup of cooked medium-grain brown rice provides 216 calories, 5 grams protein, 2 grams fat, 45 grams carbohydrates and 4 grams dietary fiber.
Vitamins
Because white rice is enriched, it is a better food source of vitamins than brown rice. However, brown rice is still a good food source of several B vitamins, including vitamin B1 or thiamin, vitamin B3 or niacin, and vitamin B6. One cup provides 0.2 mg thiamin and 2.6 mg niacin, meeting roughly 13 percent of the recommended daily value for each and 0.3 mg vitamin B6, meeting 15 percent of the daily value for this nutrient.
Minerals
Brown rice outshines white rice, particularly in the mineral category. The bran, removed during the milling process for white rice, remains intact during the milling of brown rice. Brown rice is rich in phosphorus, magnesium and manganese. One cup of cooked medium-grain brown rice provides 150 mg phosphorus, or 15 percent of the daily value; 86 mg magnesium, or 21 percent of the daily value and 2.1 manganese, or more than 100 percent of the daily value.
Nutrient Functions
One cup of brown rice provides 45 grams carbohydrates, which are used by the body for energy. Vitamin B1 is important for a healthy nervous system and, along with vitamin B3, aids in energy metabolism--helping the body turn food into energy for cells to use. One of the most important functions of vitamin B6 is protein metabolism. Phosphorus forms part of your genetic material, RNA and DNA, helps activate some proteins and is essential for transporting energy. Magnesium also contributes to bone health, helps regulate blood pressure and acts as a co-factor, or helper for metabolic reactions in the body. Manganese, a trace mineral, is needed for proper metabolism of carbohydrates and proteins.
Other Benefits
According to the U.S. Department of Agriculture Dietary Guidelines for Americans, consuming at least half the recommended grain servings, or 3 ounces, as whole grains is important to meet your dietary fiber recommendation. Consuming at least 3 ounce equivalents of whole grains daily, such as brown rice, may reduce your risk of developing coronary heart disease, aid in weight management and may lower your risk for developing type 2 diabetes.
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