Most of the nutrients in rice are contained in the outer layer known as bran, which is removed during processing in the case of white rice. As compared to white rice, brown rice has lower energy density and is rich in fiber, manganese, phosphorus, copper, magnesium, and Vitamin B3. It means that brown rice can fill you up faster with fewer calories, thus helping you to lose weight. According to a study done by researchers at Tufts University in Massachusetts, replacing white rice with brown rice speeds up weight loss process.