Reviewed By: Pramod Kerkar, MD, FFARCSI

People who switch from white rice to brown rice to make their diet more nutritious make a good choice. But if one wishes to further enhance the nutritional quality of their diet, they can consider adding black rice to their whole-grain rotation. Like brown rice, black rice, that is actually more purplish than black, retains the outer bran layer which has been removed from white rice. So, both brown and black rice boast a higher content of fiber and some nutrients. Brown and black rice types are also heartier and chewier when compared to white rice. Wondering what are the nutrition differences in black rice vs. brown rice? While brown rice and black rice are both low in fat and high in healthy carbs; black rice is lower in calories and a better source of fibers than brown rice. Read on to know more about the nutritional value of black rice.

The Caloric Difference Between Black Rice & Brown Rice

For calorie conscious people who like eating rice, black rice is a better choice compared to brown rice. About 1/3 cup serving of dry black rice has 200 calories, while the same serving of brown rice contains 226 calories. Although 26 calories may not seem like a big difference, but consuming additional 26 calories everyday over one year can result in the individual gaining 2.7 lbs weight. In this context black rice definitely wins over brown rice.

The Carbs, Protein & Fat Comparison in Black Rice Vs. Brown Rice

Compared to brown rice, black rice has lower carb content, higher fiber content and is also a better source of protein. About 1/3 cup serving of dry black rice contains 43 g carbs, 3 g fiber, 6 g protein and 2 g fat, while the same serving of brown rice has 47 g carbs, 2 g fiber, 5 g protein and 2 g fat. So comparing these nutritional differences between black rice and brown rice, black rice is more beneficial than brown rice.

The Differences in Mineral Content in Black Rice Vs. Brown Rice

Both black and brown rice have a very similar mineral content. A serving of either kinds of rice meets about 8% of the daily requirement for zinc and 20% of the daily requirement for phosphorus. However, black rice is a marginally better source of iron, and meets 6 % of the daily value of iron, compared to 5 % of the daily requirement in a serving of brown rice. Zinc is essential for supporting a healthy immune health, phosphorus is required for the formation of healthy bones and teeth, and iron is important for ensuring proper transportation of oxygen throughout the body.

The Differences in Antioxidant Content in Black Rice Vs. Brown Rice

One of the biggest differences between black rice and brown rice is their colour. Experts believe that it is the colour of the black rice which makes it a richer source of antioxidants. The pigments which give black rice its dramatic hues are actually Anthocyanins. It is the same antioxidant compounds that give purple grapes, blueberries, and Goji berries their royal colouring. Anthocyanins have been associated with a number of health benefits. This powerful antioxidant present in the black rice helps to fight off heart diseases, cancer and other illnesses and enhances cognitive functions. One spoon of black rice bran has more antioxidant power than a spoonful of blueberries.

Although brown rice is not a good source of anthocyanin, it is rich in vitamin E, which is an antioxidant vital for strengthening the immune system and protecting against chronic illness.

Caution

One should not confuse black rice with wild rice. Although black in colour too, wild rice is not rice at all, but rather a species of wild grass. Wild rice is also rich in Anthocyanins and has about twice as much protein and fiber as black rice.

Also Read:

Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: August 21, 2018

This article does not provide medical advice. See disclaimer

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