A Discussion On “White & Brown Rice – Which One Is Better”

Many dishes are made out of rice and rice is served plainly with curries too. They are rich in carbohydrates and provide energy. We get proteins too via eating rice. People who do strenuous jobs include ample amount of rice in their diet. This is because they need much energy to complete their every day job. The flavour of rice is good and thereby most of the people include them as part of their everyday meals. Rice varies much and the same gives you an option of choosing your favourite one. Let us take a look on the two main types of rice and the differences between them.

The two types of rice that we are going to discuss in this article are:

  1. White rice
  2. Brown rice

We have to understand certain terms before discussing the differences between the white rice and brown rice. Let us take a look on these terms first.

The terms and its explanation are given below.

  1. Husk – The layer present at the extreme outside area of rice is called as husk or hull.
  2. Bran – This is the layer below the husk layer.
  3. Germ – This is the part of the rice that has reproductive capability. It is highly nutritious in nature.

Brown rice

Brown rice has its kernel intact. The bran layers are not taken away during brown rice production & processing. The same let brown rice maintain its nutritional value well (even after the completion of the processing process).

White rice

The bran (rice layer) milling is done during the white rice production. The germ portion – which is high in nutritional value - of rice too gets removed during extensive grinding processes. This causes a reduction in the nutritional value of white rice when compared to brown rice.

Which one is better – brown rice or white rice?

Let us now compare brown rice & white rice and understand which one is better. 4 aspects are considered for understanding the same. They are:

  1. Iron content
  2. Fibre content
  3. Protein content
  4. Vitamin content

Iron content

Iron content of white rice is lesser than that of brown rice.

Fibre content

The fibre content of brown rice is 3.2 / 100 grams. This is higher than the fibre content of the white rice.

Protein content

Protein content of brown rice is also higher than that of white rice. The protein content of white rice is 6.3 / 100 grams while that of the brown rice is around 7.2 / 100 grams. Therefore brown rice is much richer than white rice in its protein content too.

Vitamin content

The bran and germ have immense fat content in them. But these layers are taken out during the white rice processing. Fat soluble vitamins - like Vitamin E - are thus deficient in white rice. But they are present (in enough quantities) in the brown rice as its processing does not take away the bran and germ layers which have immense fat content. Therefore brown rice has more fat soluble vitamins than the white rice.

Thus we can conclude that brown rice is better than white rice in many aspects. They have more protein, vitamins, fibre, iron content etc and is therefore a better choice. Some people do not like the taste of brown rice. They can use white rice along with dishes rich in proteins & other elements. You can also mix white rice with brown rice & use. Boil brown rice first and then add white rice in the middle to boil (as brown rice requires more time to get cooked).

Gather regular brown rice from Non Basmati Rice Manufacturers in India rather than the white one. Basmati rice - which has a special aroma – too comes both as white rice and brown rice. You can gather white or brown basmati rice from Indian Basmati Rice exporter in Rajkot. It is always better to choose brown basmati rice over the white one because of the same reasons mentioned above. But if you love the taste of white basmati rice more then you can mix it & use - as mentioned above for regular non basmati white rice - for gathering enough nutrients.