Brown rice (cooked) vs White rice (cooked)
Brown rice (cooked) counts toward 30 plants a week; White rice (cooked) doesn't.
| Brown rice (cooked) | White rice (cooked) | |
|---|---|---|
| Protein · per 100 g | 2.7 g | 2.7 g |
| Fiber · per 100 g | 1.6 g | 0.4 g |
| Energy · per 100 g | 123 kcal | 130 kcal |
| Protein · per 100 kcal | 2.2 g | 2.1 g |
| To hit 30 g protein | 1111 g · 1367 kcal | 1111 g · 1444 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.