Brown rice
| Brown rice | |||||||||||||||||
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| Chinese name | |||||||||||||||||
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| Chinese | 糙米 | ||||||||||||||||
| Literal meaning | rough rice | ||||||||||||||||
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| Vietnamese name | |||||||||||||||||
| Vietnamese alphabet | gạo lứt | ||||||||||||||||
| Thai name | |||||||||||||||||
| Thai | ข้าวกล้อง | ||||||||||||||||
| Korean name | |||||||||||||||||
| Hangul | 현미 | ||||||||||||||||
| Hanja | 玄米 | ||||||||||||||||
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| Japanese name | |||||||||||||||||
| Kanji | 玄米 | ||||||||||||||||
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| Filipino name | |||||||||||||||||
| Tagalog | pináwa | ||||||||||||||||
| Transcriptions | |
|---|---|
| Standard Mandarin | |
| Hanyu Pinyin | cāomǐ |
| Wade–Giles | ts'ao1-mi3 |
| IPA | [tsʰáwmì] |
| Yue: Cantonese | |
| Yale Romanization | chou3 mai5 |
| Jyutping | cou3 mai5 |
| Transcriptions | |
|---|---|
| Revised Romanization | hyeonmi |
| Transcriptions | |
|---|---|
| Romanization | genmai |
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 1,548 kJ (370 kcal) |
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77.24 g
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| Sugars | 0.85 g |
| Dietary fiber | 3.52 g |
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2.92 g
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7.85 g
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| Vitamins | |
| Thiamine (B1) |
(35%)
0.401 mg |
| Riboflavin (B2) |
(8%)
0.093 mg |
| Niacin (B3) |
(34%)
5.091 mg |
| Pantothenic acid (B5) |
(30%)
1.493 mg |
| Vitamin B6 |
(39%)
0.509 mg |
| Folate (B9) |
(5%)
20 μg |
| Minerals | |
| Calcium |
(2%)
23 mg |
| Iron |
(11%)
1.47 mg |
| Magnesium |
(40%)
143 mg |
| Manganese |
(178%)
3.743 mg |
| Phosphorus |
(48%)
333 mg |
| Potassium |
(5%)
223 mg |
| Sodium |
(0%)
7 mg |
| Zinc |
(21%)
2.02 mg |
| Other constituents | |
| Water | 10.37 g |
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| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database |
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Brown rice is whole grain rice, with the inedible outer hull removed; white rice is the same grain with the hull, bran layer and cereal germ removed. Red rice, gold rice, black rice and purple rice are all whole rices, but with a differently-pigmented outer layer.
Any type of rice may be eaten whole. Whole rice has a mild, nutty flavor, and is chewier and more nutritious than white rice. A thiamine-deficient diet including only white rice can cause beriberi; the disease can be prevented, and treated, by eating whole rice instead.
Rice plants accumulate arsenic, and there have been concerns over excessive arsenic levels in rice. There is more arsenic in the bran, so brown rice contains more arsenic. The European Union has introduced regulations on arsenic in rice, but the United States has not.
Brown rice and white rice have similar amounts of calories and carbohydrates. White rice, unlike brown rice, has the bran and germ removed; and has different nutritional content. Brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, an excellent source of manganese and high in fiber.
When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.
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Wikipedia