Brown riceVSwhite rice
Brown rice keeps the fibre-rich bran; white rice is softer and quicker to cook.
The figures
| Metric | Brown | white | Δ |
|---|---|---|---|
| Calories | 123 kcal | 130 kcal | +7 |
| Protein | 2.7 g | 2.7 g | Level |
| Carbs | 26 g | 28 g | +2 |
| Fibre | 1.8 g | 0.4 g | −1.4 |
| Magnesium | 39 mg | 12 mg | −27 |
Δ reads left to right: white rice minus brown rice, in the row’s own unit. Neither column is marked as the winner, because the answer changes with what you came for.
Where they differ
- 1.8 g against 0.4 g. 4.5 times as much in the brown rice.
- 39 mg against 12 mg. 3.3 times as much in the brown rice.
- 28 g against 26 g. 8% more in the white rice.
- 130 kcal against 123 kcal. 6% more in the white rice.
- Protein, at 2.7 g each. A tie moves down here and stops taking up space.
The verdict
Reach for the brown rice
Brown rice keeps the bran and germ, so it wins on fibre and minerals and digests more slowly: steadier energy.
Reach for the white rice
White rice is softer, cooks faster, and is gentler on sensitive stomachs.
Calories are nearly identical.
Knowing which is better is step one
now make it a meal you’ll actually crave.
Picking the healthier option is easy. Eating it consistently is the hard part. izeeva builds the better choice into real meals that fit your taste and your goals, with the macros and the before and after to back it up.