Brown Rice vs White Rice: Difference and Comparison

Rice is the name of the seed of the grass species Oryza. Usually, the most popular species of domesticated rice that are consumed are Oryza sativa and Oryza glaberrima.

Brown and white rice belong to the same plant; however, they differ in their outer layers of the seed, nutritional value, and the most obvious characteristic is their color.

Key Takeaways

1. Brown rice retains the bran layer and germ. White rice has these removed.
2. The nutrient content is higher in brown rice due to intact layers.
3. White rice has a longer shelf life and quicker cooking time.

Brown Rice vs White Rice

Brown rice is a whole grain seed and a variety of the standard rice species called Oryza. The rice is brown because the outer layer of the seed is left intact during processing. White rice is a variety of rice in which the chaff and outer layer are removed, and sometimes the grain is polished during processing.

Brown rice is a variety of whole rice grain whose outer hull or chaff has been removed, but the bran and cereal germ layer remains, giving it its characteristic brown color. Owing to its nutritious germ and bran layer, it is also rich in nutrients and fibers and is very healthy for consumption.

White rice is also a variety of whole rice grain whose outer hull or chaff has been removed but is also further processed to remove the bran and cereal germ layer that leaves only the endosperm filled with carbohydrates to be consumed.

Some varieties of white rice are also polished to remove any bran residues, which gives it a shiny exterior.

Its nutritive content is lower than brown rice.

Comparison Table

Parameters of Comparison	Brown Rice	White Rice
Colour	As the name suggests it is brown in colour	It is clear white to glossy in colour.
Protective Seed Layers	Outer hull absent. Cereal grem layer present. Bran layer present.	Outer hull absent. Cereal germ layer absent. Bran layer absent.
Carbohydrate Content	52 grams( In 1 cup of rice)	45 grams ( In 1 cup of rice)
Calorie Content	248 grams (In 1 cup of rice)	205 grams (In 1 cup of rice)
Protein Content	5.5 grams (In 1 cup of rice)	4.3 grams (In 1 cup of rice)
Fat Content	2 grams (In 1 cup of rice)	0.4 grams (In 1 cup of rice)
Fibre Content	3.2 grams (In 1 cup of rice)	0.6 grams (In 1 cup of rice)
Other Nutrient Content	Brown rice is also known to contain thiamine, niacin, vitamin B6, manganese, magnesium, phosphorus, iron, zinc and sodium is considerable amounts.	Apart from sodium white rice contains almost negligible amounts of the stated nutrients.
Arsenic Content	Brown rice is can also be high in arsenic amounts as the outer layer of the seeds are not removed. Arsenic is a toxic chemical.	Environmental arsenic is removed from white rice during the outer layer removal making it less loaded with arsenic.
Antioxidants	Studies show brown rice to be high in antioxidants	White rice is shown to be low in antioxidants.
Anti-nutrients	Brown rice is shown to have higher levels of compounds like phytic acid that acts as an anti-nutrient and hinders nutrient absorption.	White rice has lower physic acid content.
Benefit of Consumption	Due to high nutritional value it is more healthy for consumption.	Since white rice only brings carbs and fats to the table is it less healthy for consumption.
Boiling Time	It takes slightly longer to boil	It is boiled or cooked faster
Texture	It has a rough texture while eating.	It is smoother in texture.

What is Brown Rice?

Brown rice is a variety of the regular rice species Oryza. This whole grain seed is consumed by people looking for low carbohydrate and high fiber content in their staple diet.

During the processing of this rice, the outer layers of the seeds are left intact. The nutritive germ layer and bran layer of the seed are also consumed.

These added layers give the grain a brown color.

Brown is extremely beneficial for consumption due to the additional nutrients present in it. It is rich in manganese, magnesium, selenium, iron, zinc, phosphorus, sodium vitamins, niacin, thiamine, and so on.

Its rich fiber content also makes its digestion simpler. Consumption of brown rice makes one feel fuller faster.

This amount of consumption remains lower.

People looking for weight loss or suffering from diabetes are suggested to eat brown rice. However, brown rice is also known to contain higher levels of toxic chemicals like arsenic and phytic acid that is harmful for consumption.

What is White Rice?

White rice is a variety of the regular rice species Oryza. It is the whole grain seed of this plant whose outer chaff, germ layer, and bran layer have been removed during processing.

Some processing units even polish the seed to give it a shinier exterior.

White rice provides carbohydrates and calories to the consumer, while its nutritive value is low as the nutritive layers of the seed that provides nourishment to the seed during growth have been removed. It is also low in fiber content.

It is easier to digest as well as takes lesser time to cook. White rice is a variety of food and can be consumed in a number is ways.

Its high caloric value makes it the perfect food to gain energy from.

Main Differences Between Brown Rice and White Rice

1. Brown Rice is an encapsulated grain with its nutritive seed layers, while white rice is consumed naked.
2. Brown Rice is high in nutritive value, while white rice is not as rich in nutrients as brown rice.
3. Brown rice has larger amounts of fiber per serving as compared to white rice.
4. Brown rice takes longer to cook than white rice.
5. Brown rice takes more time to digest than white rice. Hence the consumer might feel fuller for longer periods after eating brown rice.
6. Brown rice can be consumed daily by people with diabetes. White rice could be avoided.
7. Brown rice has a rougher texture in the mouth than white rice, which is smoother due to its polishing.
8. Brown rice is also rich in antioxidants, while white rice is not.

References

1. https://link.springer.com/article/10.1007/s13197-011-0232-4
2. https://onlinelibrary.wiley.com/doi/abs/10.1111/1541-4337.12449