The following varieties of rice have nutritional characteristics that make them stand out from others. Whole-grain rice varieties contain the bran and germ, providing more of specific nutrients like fiber, protein, antioxidants, and certain vitamins and minerals. It’s higher in fiber, magnesium, and other nutrients, and it isn’t artificially enriched with nutrients like white rice is. Fiber has many functions. White bread has more thiamin, riboflavin, niacin and folate. Healthline Media does not provide medical advice, diagnosis, or treatment. Women who are pregnant should consume 600 mcg, and women who are breastfeeding should get 500 mcg. Resistant starch has many health benefits, but it's hard to get enough in the diet. Pasta contains more dietary fiber than rice. Regular pasta has 0.65 grams of fat per 1/2 cup, about 0.5 grams more than rice noodles. Black rice calories are not very high. A medium baked potato falls between them with 230 calories. Rice noodles are the second most common rice product used in Asia, behind rice grains. One cup of white rice contains 199 calories; the same serving of lentils has 229. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Arsenic is a heavy metal that the body accumulates over time and can’t excrete. Anthocyanins have been shown to have potent anticancer properties as well. Some research has also shown phytic acid to have health benefits like antioxidant activity, and cancer and kidney stone prevention, so it’s not necessarily something to completely avoid. White rice and packaged rice products are less nutritious than brown, black, red, or wild varieties. Healthline Media does not provide medical advice, diagnosis, or treatment. Nutritional content of rice compared to other staple foods. But why? Beautifully hued and packed with nutrition, purple rice is an ancient heirloom grain with origins in Asia. This article discusses the most nutritious types of rice and why you should choose certain varieties over others. Find out how. Whole grains are also linked to a reduced risk of heart disease, obesity, and certain cancers (28). Though wild rice is technically the seeds of aquatic grasses, it’s popularly used like rice in the kitchen. Because rice is a hypoallergenic food and rice protein digestibility and biological value is greater than those of the other major cereals, rice protein has many applications such as the utilization as a functional food ingredient in infant formula and sports nutrition (Amagliani et al., 2017). Detailed nutritional comparison of white rice and sweet potatoes is analyzed below. Rice is a staple food for 50% of the world's population. The exact nutritional components will vary depending on the rice manufacturer, so be sure to read the food label on any rice that you buy. Quinoa is one of the few plant sources that is a complete protein, which means it contains all nine essential amino acids. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Detailed nutritional comparison of brown rice and quinoa is analyzed below. How does rice stack up? Here’s why you might want to add it to your…. Apr 6, 2018 - Brown Rice VS White Rice Nutrition Comparison Rice, a monocot, is normally grown as an annual plant, although in tropical areas it can survive as a perennial and can produce a ratoon crop for up to 30 years. Quinoa is a great source of dietary fiber. Although brown rice is slower to affect your blood sugar, it can still have a noticeable impact due to lower fiber content compared to other whole grains. While this is not a competition, for health reasons alone; it helps to investigate as to which variation of rice makes for healthier eating. Detailed nutrition comparison for white rice vs quinoa. Most people who are looking for their rice to provide a significant source of nutrients will likely turn to brown rice, which, since it's a whole grain, is the most nutritious type of rice. Wild rice is a good source of vitamins and minerals, including B vitamins, magnesium, and manganese. Search the database of over 8000 foods to compare any 3 foods. Rice is a staple food in many countries and provides billions of people around the world with an inexpensive, nutritious source of energy. In 2012, a meta-analysis was published tying white rice consumption to diabetes, especially in Asian countries. One cup of prepared couscous has 176 calories, compared to 216 calories in brown rice. Red yeast rice is best known for its cholesterol-lowering effects but may offer other benefits as well. Research shows that black rice has the highest antioxidant activity of all the varieties, making it a nutritious choice (7). Flavonoids can help decrease inflammation in your body, keep free radical levels in check, and may reduce your risk of chronic conditions, such as heart disease and type 2 diabetes (12, 13). Basic Nutrition. Potatoes. One cup of prepared regular couscous has 176 calories, compared to 227 calories in whole-grain couscous and about 210 calories in brown and white rice. Nutrition Comparison of Cooked White Rice vs Cooked Brown Rice. For example, a 1-cup (150-gram) serving of Uncle Ben’s Teriyaki Flavor Ready Rice packs 870 mg of sodium — nearly 38% of the recommended intake (22, 23). Learn more about wild rice, including its nutrients, benefits and uses. Brown rice is a good source of selenium, which plays an integral role in thyroid hormone production, antioxidant protection, and immune function. The Nutrients in Rice Vs. In fact, the U.S. Food and Drug Administration issued a statement discouraging pregnant women and parents from using rice or rice cereals as the primary grain staple due to arsenic contamination. This allows you to feel fuller longer to reduce snacking and potential overeating, as well as helping with digestion issues and constipation. White rice is the least nutritious of the two. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Both red and black varieties contain higher amounts of nutrients compared to white rice, however they do come at a higher cost. Quinoa has more riboflavin and Vitamin B6, however, white rice contains more niacin and pantothenic acid. Rice Nutrition Content. Brown rice vs white rice — which is best? Fiber. Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. There are many varieties of this popular grain that differ in color, flavor, and nutritional value. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Brown rice is generally higher in fiber than white rice. Quinoa vs Oatmeal Nutrition Facts . Brown rice has a GI of 50. Instant Rice vs. Other Rice Kristine Mahan. Black rice varieties, such as Indonesian black rice and Thai jasmine black rice, have a deep black color that often transitions to purple when cooked. Brown rice is a whole grain. Here’s more on how rice affects diabetes. While certain packaged rice blends can make a healthy choice, many others are high in calories, sodium, and unnecessary ingredients. Though white rice is healthy in moderation, replacing it with whole-grain varieties is sure to provide more nutrients. All rights reserved. You could argue that comparing quinoa with rice isn’t fair, because quinoa isn’t actually a grain. Let’s take a look at the side by side nutrition facts for 1 cup of basmati rice vs. brown rice to see how they compare. Compare the nutrients in whole and refined grains. White rice has lower levels of phytic acid due to processing. Black rice porridge boasts a GI of 42.3, so it has a minimal impact on blood sugar levels. Wild Rice Nutrition Review — Is It Good for You? calories. Forbidden Rice - High in nutritional value, this rice is also known as black rice and has a mild nutty flavor. Mix it with white rice, and it also adds color to any rice pilaf or rice bowl. This type is sometimes referred to as forbidden rice, as it’s said to have been reserved for royalty in ancient China. Whole wheat bread is a excellent source of dietary fiber and it has more dietary fiber than white rice - whole wheat bread has 7.4g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber. Whole-grain brown, red, black, or wild rice varieties can make nutritious additions to your diet. 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