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What’s Brown Rice?!

What’s Brown Rice?!
December 23, 2016 james

Health-conscious cafes in Japan, the brown rice getting more popular. In macrobiotic, brown rice is staple food. Nowadays brown rice is world-widely famous. We will introduce brown rice.

What is Brown Rice?

Brown rice is unpolished rice. White rice is the one that bran and embryo are removed.95 percent of nutritions of brown rice is in bran so polishing rice removes lots of part of nutritions of rice. It is called “Natural Comprehensive Nutritional Food”.

Brown Rice: Main Components and features

Let’s check out the nutrient differences between brown rice and white rice.

Amount of 100g of edible portion

Components Brown Rice White Rice
Energy 353kcal 358kcal
Protein 6.8g 6.1g
Fat 2.7g 0.9g
Carbohydrates 74.3g 77.6g
Ash 1.2g 0.4g
Minerals Sodium 1mg 1mg
Potassium 230mg 89mg
Calcium 9mg 5mg
Magnesium 110mg 23mg
Phosphorus 290mg 95mg
Iron 2.1mg 0.8mg
Zinc 1.8mg 1.4mg
Copper 0.27mg 0.22mg
Manganese 2.06mg 0.81mg
Vitamine E 1.2mg 0.1mg
B1 0.41mg 0.08mg
B2 0.04mg 0.02mg
Niacin 6.3mg 1.2mg
B6 0.45mg 0.12mg
Folic acid 27μg 12μg
Pantethonic acid 1.37mg 0.66mg
Dietary fiber Soluble dietary fiber 0.7g
Insoluble dietary fiber 2.3g 0.5g

(ref: Food Composition Database 2015 )

As it is seen above, brown rice has more nutritions. Especially, vitamins, minerals, iron are remarkable.
And you can see the nutrient fact of cooked rice below.

Amount of 100g of edible portion

Components Brown Rice Sprouted brown rice White Rice
Energy 165kcal 167kcal 168kcal
Protein 2.8g 3.0g 2.5g
Fat 1.0g 1.4g 0.3g
Carbohydrates 35.6g 35.0g 37.1g
Ash 0.6g 0.5g 0.1g
Minerals Sodium 1mg 1mg 1mg
Potassium 95mg 68mg 29mg
Calcium 7mg 6mg 3mg
Magnesium 49mg 53mg 7mg
Phosphorus 130mg 130mg 34mg
Iron 0.6mg 0.4mg 0.1mg
Zinc 0.8mg 0.9mg 0.6mg
Copper 0.12mg 0.11mg 0.10mg
Manganese 1.04mg 0.93mg 0.35mg
Vitamine E 0.5mg 0.3mg
B1 0.16mg 0.13mg 0.02mg
B2 0.02mg 0.01mg 0.01mg
Niacin 2.9mg 2.0mg 0.2mg
B6 0.21mg 0.13mg 0.02mg
Folic acid 10μg 6μg 3μg
Pantethonic acid 0.65mg 0.36mg 0.25mg
Dietary fiber Soluble dietary fiber 0.2g 0.2g
Insoluble dietary fiber 1.2g 1.6g 0.3g

(ref: Food Composition Database 2015 )

Higher nutrients are contained in cooked rices. Sprouted brown rice also has high nutritions like unspotted one.

Brown rice has lots of nutritions but its not easier to be digested so make sure to chew well when eating. If brown rice is too hard to eat, you can mix with white rice. White : brown = 2:1, we recommend. And there is another article about good way to cook brown rice. Please check this out! (→Good Way to Cook Brown Rice

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