There are over 7,000 varieties of rice in the world. Although it comes in different colors, shapes and sizes, two of the most popular varieties are white and brown rice. But do you know the difference between them? Are you aware of their different nutritional values? Well, if you are not so sure, don’t worry. We are here to help. The following article will describe the main differences between white and brown rice, including nutrients, benefits, drawbacks and everything in between.
|White Rice||Brown Rice|
|Low nutritional value||Whole grain|
|Cooks quickly||Takes longer to cook|
White rice is a refined grain. This means that although rice usually contains bran, germ and carbs, white rice is only a carb-rich grain. With low nutritional value, white rice is softer than brown rice and cooks a lot quicker too. Although the milling process removes the majority of naturally occurring B vitamins, minerals and fiber, iron and B vitamins are added back – this is what the term “enriched” on the rice packet label means.
Brown rice, on the other hand, is a whole grain. It contains bran and germ, besides the carb-rich endosperm white rice also has. Due to its tough bran exterior, brown rice is chewy and takes a lot longer to fully cook. Unlike white rice, since it is a whole grain, it provides fiber, antioxidants, besides several vitamins and minerals.
White Rice VS Brown Rice
Although all types of rice consist mainly of carbs, white and brown rice do not share the same nutritional values. While brown rice is a whole grain (containing all parts of the grain), white rice is refined. Brown rice contains bran, germ, and endosperm, while white rice only contains the endosperm – which means that the former provides more fiber, vitamins and minerals than the latter.