White Rice vs. Brown Sugar
Nutrition comparison of Cooked White Rice and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and brown sugar:
- Both brown sugar and white rice are high in calories.
- Brown sugar is an excellent source of calcium.
- White rice has more thiamin, riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and white rice are high in calories. Brown sugar has 192% more calories than white rice - brown sugar has 380 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to brown sugar for fat. White rice has a macronutrient ratio of 8:91:2 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Brown Sugar | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 91% | 100% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and white rice has 71% less carbohydrates than brown sugar - brown sugar has 98.1g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
White rice has more dietary fiber than brown sugar - white rice has 0.3g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and white rice has less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 18 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both white rice and brown sugar are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
The B Vitamins
White rice has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white rice and brown sugar contain significant amounts of Vitamin B6.
| White Rice | Brown Sugar | |
|---|---|---|
| Thiamin | 0.167 MG | ~ |
| Riboflavin | 0.016 MG | ~ |
| Niacin | 1.835 MG | 0.11 MG |
| Pantothenic acid | 0.411 MG | 0.132 MG |
| Vitamin B6 | 0.05 MG | 0.041 MG |
| Folate | 58 UG | 1 UG |
Minerals
calcium
Brown sugar is an excellent source of calcium and it has 26 times more calcium than white rice - brown sugar has 83mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has 110% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Brown sugar has 359% more potassium than white rice - brown sugar has 133mg of potassium per 100 grams and white rice has 29mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Brown Sugar (Sugar, brown) .
Cooked White Rice g
()
|
Daily Values (%) |
Brown Sugar g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown sugar or white rice contain more calories in 100 grams?Both brown sugar and white rice are high in calories. Brown sugar has 190% more calories than white rice - brown sugar has 380 calories in 100g and white rice has 130 calories.
Does brown sugar or white rice have more carbohydrates?
By weight, brown sugar is high in carbohydrates and white rice has 70% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does brown sugar or white rice contain more calcium?
Brown sugar is a rich source of calcium and it has 26 times more calcium than white rice - brown sugar has 83mg of calcium in 100 grams and white rice has 3mg of calcium.