Nutrition Differences in Black Rice Vs. Brown Rice

Although different varieties of rice have distinct nutritional properties of their own, types such as brown and black rice do share some similarities. Both black and brown rice are low in fat and rich in carbohydrates, so they can be good choices if you're trying to support an active lifestyle or have restrictions on your fat intake for medical reasons.

Calories

Brown rice is more calorie-dense than black rice, as the former contains 688 calories per uncooked cup, while the latter contains 516 calories. Because brown and black rice are so calorie-dense, they aren't optimal choices for weight loss diets, but black rice would be the preferable option due to the lower calorie count.

Carbohydrates

Both brown and black rice are rich in carbohydrates. Each cup of uncooked brown rice contains 145 grams of carbohydrates, while a cup of uncooked black rice provides 96 grams. Carbohydrates are your body's primary source of energy, so these foods can be suitable for pre-exercise meals. You may also wish to eat brown or black rice after exercise, as research from the December 2010 edition "International Journal of Sport Nutrition and Exercise Metabolism" indicates that carbohydrates are required for optimal post-workout recovery.

Fiber

Considering the rich carbohydrate content of these two types of rice, both are relatively low in fiber. A cup of uncooked black or brown rice would provide about 6 grams of fiber, a vital nutrient for overall health. Fiber promotes stable blood sugar levels, aids in producing feelings of fullness and can help keep your digestive tract healthy.

Protein

Black and brown rice are moderately rich in protein, if you consume large enough quantities. Each cup of uncooked rice of either variety contains 14 grams of protein, which is 2 fewer grams of protein than a 90 calorie, 1/2-cup serving of cottage cheese contains. Thus, these types of rice aren't the most efficient way of obtaining protein.

Fat

Black and brown rice differ in fat content. A cup of uncooked brown rice contains 5 grams of fat, while a cup of uncooked black rice contains 8 grams. The brown rice contains 1 gram of saturated fat, while the black rice contains no saturated fat.

Sodium

Brown rice and black rice differ greatly in sodium content. A cup of uncooked brown rice contains only 8 milligrams of sodium, while a cup of uncooked black rice contains 1,177 milligrams. The daily suggested intake of sodium is 2,300 milligrams, and consistently overshooting that amount may increase your risk of high blood pressure.