Rice has more calories. If equal amount of white porridge and rice calories should be white porridge is lower, because white porridge has a high water content, but in the four word decision to gain weight: soup, sugar, lie, hot, white porridge is generally consumed at a higher temperature (hot), extra calories, and into a fluid form (soup), the body is easy to absorb, at the same time, the stomach empties quickly, it is easy to produce a feeling of hunger, and more food, so it is relatively easy to gain weight. 100 grams of raw rice contains 330 kcal or so of energy, you can cook nearly 300 grams of rice. Congee is more watery and less dry, so it's lower in calories. 100 grams of rice contains about 116 kcal, and 100 grams of congee is only 46 kcal. The softer the porridge is cooked, the higher its glycemic index! And what you need most to lose weight is a smooth blood sugar, so if you want to slim down, it's much better to drink mixed grain porridge with a much lower glycemic index than white porridge. Just replace white rice with more satiating mixed grain and bean porridge, without feeling hungry, without reducing nutrition, and reduce the energy in the main food, which is beneficial to weight loss. Rice nutritional value: the main ingredients: the main components of rice are carbohydrates, the protein in rice is mainly rice protein, amino acid composition is more complete, the human body is easy to digest and absorb. Brown rice in the minerals, dietary fiber, B vitamins (especially vitamin B1) content are higher than in the refined rice rice, but the rice lysine content is lower.