The term white rice refers to rice kernels that have had the outer bran and germ removed, making them more tender and delicate. However, white rice comes in a variety of forms. According to "The Cook’s Thesaurus," rice is classified by the size of the grain and is broken down into long-grain, medium-grain, short-grain and specialty rice. White rice can be found in each of these forms and the nutritional value varies among each.
Long-Grain
Long-grain white rice consists of long and slender kernels that stay separate and fluffy when cooked. A one cup serving of cooked long-grain white rice contains 205 calories, 4.25 g of protein, 0.44 g of fat and 44.51 g of carbohydrates. The mineral content includes 16 mg of calcium, 1.90 mg of iron, 68 mg of phosphorus, 55 mg of potassium and 2 mg of sodium. Vitamin content provides 2.332 mg niacin, trace amounts of thiamine, riboflavin, pantothenic acid, vitamin B-6 and vitamin E, 92 mcg of folate and 3.3 mg of choline.
Medium-Grain
Medium-grain white rice is shorter and plumper than long-grain and is most often used in paella and risotto. A one-cup cooked serving, according to the USDA Nutrient Database, contains 242 calories, 4.43 g of protein, 0.39 g of fat and 53.18 g of carbohydrates. Mineral content includes six mg of calcium, 2.77 mg of iron, 69 mg of phosphorus, 54 mg of potassium and no sodium. Vitamins include trace amounts of thiamine, riboflavin, pantothenic acid and vitamin B-6, 3.413 mg of niacin and 108 mcg of folate.
Short-Grain
Short-grain white rice is almost round and is a very sticky rice when cooked. It is most often used in rice puddings or if you are following a recipe that asks for a formed-rice mold. A one cup serving of short-grain white rice contains 242 calories, 4.39 g of protein, 0.35 g of fat and 4 g of carbohydrates. Minerals include 2 mg of calcium, 2.72 mg of iron, 61 mg phosphorus, 48 mg of potassium and no sodium. Vitamins present are trace amounts of thiamine, riboflavin, pantothenic acid and vitamin B-6, 110 mcg of folate and 2.777 mg of niacin.
Sticky Rice
Sticky rice is also known as glutinous rice and is the most commonly used rice in sushi and rice balls. It is similar to short-grain white rice and sticks together. A one-cup serving of glutinous, or sticky, white rice contains 169 calories, 3.51 g of protein, 0.33 g of fat and 36.70 g of carbohydrates. The mineral and vitamin content in this white rice is much lower than that of the other options. The mineral content includes 3 g of calcium, 0.24 mg of iron, 14 mg of phosphorus, 17 mg of potassium and 9 mg of sodium. Vitamins include 2 mcg of folate and trace amounts of thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6 and vitamin E.
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