Parboiled Rice vs Rice: Nutrition, Calories & Protein Compared



Parboiled rice vs White rice
Nutrition Facts

Parboiled Rice
Serving size:
  change
handful (35g)tablespoon (14g)glass (180g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
White Rice
Serving size:
  change
handful (35g)tablespoon (14g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Parboiled Rice vs White Rice 100g Compare


per 100g Parboiled riceRice
Calories374 130
Carbohydrates80.89 g28.17 g
Fat1.03 g0.28 g
Dietary fiber1.8 g0.4 g
Protein7.51 g2.69 g
Water9.86 g68.44 g
Calcium71 mg10 mg
Iron0.74 mg0.2 mg
Magnessium27 mg12 mg
Potassium174 mg35 mg
Sodium2 mg1 mg
Vitaminium B1 (Thiamine)0.224 mg0.02 mg
Vitaminium B2 (riboflavin)0.05 mg0.013 mg
Vitaminium B3 (Niacin)5.048 mg0.4 mg
Vitaminium B60.452 mg0.093 mg
Vitaminium B9 (Folic acid)0.008 mg0.003 mg
Vitaminium E0.03 mg0.04 mg

When it comes to choosing the right type of rice for your meal, the options can seem endless. However, two types that often come up in discussions are parboiled rice and white rice. Each has its own set of interesting facts, nutritional benefits, and culinary uses that might make one more suitable for your dietary needs and taste preferences than the other. Let's dive into what makes parboiled rice unique, how it compares to white rice, and which might be the better choice for your next meal.

Unveiling the Mystery of Parboiled Rice

Parboiled rice, also known as converted rice, undergoes a unique processing technique before it reaches your plate. This process involves partially boiling the rice in the husk, which not only helps to kill bacteria and pests but also drives some of the nutrients from the bran into the grain. As a result, parboiled rice is richer in certain nutrients compared to white rice. Additionally, this process gives the rice a firmer texture and a slightly nutty flavor, making it a distinctive choice for various dishes.

White Rice: A Global Staple

White rice, on the other hand, is the most commonly consumed type of rice globally. It's milled and polished, which removes the husk, bran, and germ. This gives white rice its characteristic light color and softer texture. While this process makes white rice quicker to cook and gives it a milder flavor, it also removes some of the natural nutrients found in the whole grain.

Nutritional Face-Off

When it comes to nutrition, both parboiled and white rice have their advantages. Parboiled rice boasts a higher content of certain nutrients like calcium, iron, magnesium, and vitamins B1, B3, and B6 due to its processing method. For instance, parboiled rice contains significantly more calcium (71 mg) and magnesium (27 mg) compared to white rice (10 mg calcium and 12 mg magnesium). It's also higher in fiber, which is beneficial for digestive health.

On the calorie front, parboiled rice has more calories per serving (374 calories) than white rice (130 calories), making it potentially more filling and energy-dense. However, white rice has a higher water content, which might make it a lighter option for those monitoring their calorie intake closely.

Culinary Considerations

The choice between parboiled and white rice isn't just about nutrition; it's also about texture and taste. Parboiled rice's firmer texture makes it an excellent choice for dishes that require the grains to remain distinct and less sticky, such as pilafs or salads. Its nutty flavor can also add an extra dimension to a meal. White rice, with its softer texture and milder flavor, is a versatile backdrop for a wide array of flavors, making it ideal for everything from stir-fries to sushi.

Which Rice Should You Choose?

The decision between parboiled rice and white rice ultimately depends on your nutritional needs, taste preferences, and the type of dish you're preparing. If you're looking for a nutrient-dense option that can stand up to longer cooking times without becoming mushy, parboiled rice might be the way to go. However, if you prefer a softer texture and a quicker cooking time, white rice could be more suitable for your meals.

Regardless of your choice, both types of rice can be part of a balanced and varied diet. Experimenting with both can help you discover new flavors and textures that complement your culinary creations.

Parboiled rice 100g

374kcal

Calories source

  • 89% CARBS.
  • 8% PROTEIN
  • 3% FAT

Rice 100g

130kcal

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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