Rice is a rich source of carbohydrate, which provides energy. White rice is stripped of its fiber during the refining process, so it's left with only simple carbohydrate. White rice also contains some vitamins and minerals, as it is enriched with these nutrients after being refined. Brown rice isn't refined, so it contains some complex carbohydrate in the form of fiber; it also contains a large amount of simple carbohydrate.
Carbohydrate
Both brown and white rice consist mainly of carbohydrate, with 28 g of carbohydrate in 3/4 cup brown rice and 26 g in the same amount of white rice. This amount fulfills almost 10 percent of the daily value for carbohydrate, based on a 2,000-calories-per-day diet. While white rice does not contain any fiber; brown rice contains 2 g of fiber per 3/4-cup serving. Fiber is important to digestion because it absorbs water, making stool softer, and helps to regulate the speed at which the contents of the digestive tract move along. This makes brown rice the healthier choice.
Fat
Brown rice provides 1 g of fat per 3/4 cup serving, while white rice is fat free. Both types, however, do not contain any saturated fat, which has been implicated in increased risk for heart disease. Many foods within the grain group, such as whole-wheat bread, quinoa and pasta, are naturally low in fat, so rice is not unusual in this regard. If you are watching your weight, rice, in moderation, may be a healthy accompaniment to your meal.
Protein
Both brown and white rice provide 3 g of protein per 3/4 cup serving. This meets about 5 percent of the daily protein requirement for a 150-pound person. Rice is not a high-protein food. It is an "incomplete" protein, which means it doesn't contain all of the essential amino acids -- the building blocks of protein used for tissue growth and repair. So, it is important to include another source of protein in your meal to obtain all the needed amino acids.
Vitamins and Minerals
White rice contains 10 percent of the daily value for iron and thiamin and 15 percent of the daily value for folate, based on a 2,000-calorie diet. Most white rice has been enriched with B vitamins and iron after processing. To ensure that these nutrients have been added, check the list of ingredients on the package. Brown rice does not offer as much of these nutrients, providing only 2 percent of the daily value for calcium and iron.
References
- LIVESTRONG.com MyPlate: Bird's Eye Brown Rice
- LIVESTRONG.com MyPlate: Kraft Minute White Rice
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- American Heart Association: Know Your Fats
- MedlinePlus: Protein in Diet
- U.S. Department of Agriculture: MyPyramid: What Foods Are in the Grain Group?
Member Comments