Brown rice:
- Less calories
- More protein
- More fiber
- More calcium
- More potassium
White rice:
- Less fat
- More thiamin
- More iron
- More niacin
- More folate
Vitamin and Mineral Content - for some reason people think brown rice has more / better nutrients. But, as you can see above information, that's not the case. They both have a bunch of important nutrients and what one lacks, the other makes up for. Worth noting, the micronutrient differences between the two are very small. So while both have distinct advantages, the vitamin / mineral content between white and brown rice is nearly identical.
The Glycemic index (GI) - long story short, people have been led to believe white rice is worse for you because it's GI is higher and therefore spikes blood sugar more. But, facts is the GI of a food does not tell us how bad it is for you. It just tells us how quickly that food can raise blood sugar. For example, watermelon is one of the highest GI foods in the world but I guarantee you do not know a single person who got fat or had serious health problems from eating it. There's just a lot more to health than the glycemic index and anyone who tells you otherwise is probably trying to sell you something.
If you feel useful, could you follow me and upvote it? I will update some information about foods, health and fitness information every day. Thanks