Brown rice is one of the categories of rice which is not milled properly or not at all milled. It is also known as the hulled rice.
In comparison, brown rice is considered to be more beneficial and nutritious than the normal white rice . It tastes somewhat like a nut and can be chewed easily but as compared to white rice, brown rice gets damaged or foul quickly. This is because the germ of the brown rice contains fats which are highly responsible for the spoiling of the rice.
Brown rice is available in all types like short grain, long grain or even the sticky rice type.
Brown rice is quite difficult to store for a long period of time and even difficult to be transported and therefore it is more expensive than the normal white rice available in the market.
Benefits of brown rice
There are many benefits of the brown rice and this is mainly due to the nutritious content of the brown rice.
When brown rice is converted into white rice by removing the germ of the brown rice, much nutrition is lost. This conversion destroys almost half of the minerals like phosphorus, manganese, 90 % of the vitamins B3/B1/B6 and many more fatty acids, fibers, etc.
This article will tell you all about the nutritious facts about the brown rice so that you can come to know how it is useful.
Following are the nutrients present in one cup (195 grams) of brown rice:
The minerals like Potassium, Manganese, and Calcium are present in brown rice.
Brown rice contains
| Quantity | Mineral |
| 412 mg | Potassium |
| 42.6 mg | Calcium |
| 2.7 mg | Iron |
| 0.5 mg | Copper |
| 265 mg | Magnesium |
| 43.3 mcg | Selenium |
| 616 mg | Phosphorus |
| 3.7 mg | Zinc |
| 6.9 mg | Manganese |
| 13.0 mg | Sodium |
Total fats present in brown rice are 5.4 g which contain 1.1 g of saturated fats, 2 g of mono fats and 1.9 g of poly fats.
The Calorie content of brown rice is 2868 KJ which contain 210 KJ of calories from the proteins, 189 KJ of fat calories and 2466 KJ of carbohydrate calories.
About 14.7 g of proteins, 2.8 g of ash, 19.2 g of water and 143 g of carbohydrates constitute the basic components of brown rice.
Vitamin content of brown rice
| Quantity | Vitamin |
| 56.8 mg | Betaine |
| 56.8 mg | Choline |
| 0.7 mg | Thiamin |
| 9.4 mg | Niacin |
| 0.2 mg | Riboflavin |
| 2.2 mg | Alpha-tocopherol (Vitamin E ) |
| 2.8 mg | Pantothenic Acid |
| 3.5 mg | Vitamin K |
| 37 mg | Folate |
The amino acids in brown rice
| Quantity | Amino Acid |
| 178 mg | Cystine |
| 857 mg | Alanine |
| 1375 mg | Arginine |
| 723 mg | Glycine |
| 2994 mg | Glutamate |
| 1375 mg | Aspartate |
| 374 mg | Histidine |
| 688 mg | Proline |
| 187 mg | Tryptophan |
| 760 mg | Serine |
| 538 mg | Threonine |
| 331 mg | Methionine |
| 561 mg | Lycine |
| 622 mg | Isoleucine |
| 758 mg | Phenylalanine |
| 862 mg | Valine |
All the above-mentioned components of brown rice make it more nutritious than the white rice and it very beneficial.
