Jasmine And White Rice: Which One Should You Choose?

It is not unknown that rice is one of the most consumed staples around the world. To be precise, rice is one of the very few edible plants (15 out of 50000!) in the world that make up for 90 percent of the world’s energy intake. Rice is so commonly cooked and consumed around the world that farmers love to grow and experiment with new varieties and we love it!

Jasmine rice and white rice are two varieties of rice that get people thinking- which one is the best for us? If you have heard about jasmine rice before, you will know what we are talking about. If you haven’t, then what are we here for? We have assorted all the information about jasmine rice and white rice into one article to lend you a helping hand. Read on to learn more!

Jasmine rice vs. white rice point checklist

Conventionally jasmine rice and white rice are both one of the most popular varieties of rice in the world. You might be wondering how different can they both be, because at the end of the day they are both rice, right? Yes, and no. Jasmine rice and white rice have a few differences that set each other apart. 

Jasmine Rice And White Rice:

Jasmine rice is one of the varieties of white rice. Some other varieties including basmati, arborio, and originario differ from white rice in the same way that jasmine rice does-in nutritional value. 

All these varieties of rice are processed, which is a process of removing the husk (hard protective shell), germ (inner core), and bran (outer layer) of the rice, resulting in low fiber and nutritional value. Here is a point checklist comparing the nutritional value of one cup of jasmine rice with one cup of white rice. 

  • Calories- 140 grams of jasmine rice contains around 180 calories while the same amount of white rice was found to contain 160 calories. 
  • Carbohydrates- Jasmine rice contains almost 39-40 grams of carbohydrates in one cup compared to 36 grams in one cup of long-grain white rice. 
  • Protein- Both jasmine rice and white rice were found out to contain the same amount of protein. 4 grams of protein is present in 140 grams of both varieties. 
  • Fiber- Processed rice contains less fiber content and both the varieties contain more or less the same amount of fiber. Experimentally both varieties had 1 gram of fiber in one cup of rice. 
  • Fats- Long white rice had no amount of fats present in it compared to 1 gram of fat in Jasmine rice. 
  • Iron- This point is where Jasmine rice finesses white rice as it contains 2% of the daily value of iron (13-17 mg of iron a day) while white rice contains 0% of the daily value. Iron is a very important nutrient for the well-being of the body. 
  • Calcium- White rice and jasmine rice contain almost no quantity of calcium present in them. Both were found to contain 0% of the daily value of calcium (1300 mg) 

Apart from these elements, white rice, and its varieties also contain small amounts of zinc, magnesium, manganese, Vitamin B, and copper. To make up for the lost fiber content and nutritional value, iron, folate, thiamine, and niacin (vitamin B varieties) are also added to white rice. The amounts of these elements are almost the same in white rice and jasmine rice. 

Similarities and difference between jasmine rice and white rice 

Just like white rice, jasmine rice comes in a lot of varieties. Jasmine rice itself is a variety of both white rice and brown rice. The brown rice variety of Jasmine rice is considered a healthier alternative than the white rice variety. This is because brown rice is less processed and is a whole grain. This means that only the outer husk is removed from the grain. Leaving the inner core and the germ inside the rice restores the fibers and nutrients that are lost while processing.

Since long white rice and jasmine rice are more or less similar, the real choice is between brown jasmine rice and long white rice. Spoiler alert! Jasmine rice wins this race.

Let us compare the properties of brown jasmine rice with white long rice.

  • Brown rice contains almost 500 calories in 140 grams of rice. Which is almost thrice the number of calories in white rice. People looking to gain healthy muscle weight choose this variety of rice. 
  • Brown jasmine rice is rich in protein and contains 10-12 grams of protein in one cup. This property makes brown rice a very healthy source of protein.
  • White rice is very low in fat content as we mentioned before, compared to 3-4 grams of fat in brown jasmine rice. 
  • Brown rice has a very high amount of carbohydrates. It has more than 110 grams of carbohydrates in a serving of 140 grams making it one of the foods with the healthiest ratio of carbohydrates. 
  • Brown jasmine rice goes through minimal to no processing, consequently reserving its fiber and nutrients. Unlike white long rice that has 1 gram of fiber per 140 grams, brown jasmine rice has 6-7 grams of fiber in one cup. The high content of fiber in jasmine rice lowers its calories.
  • It also contains 6% of the daily value of iron as compared to 0% in long white rice and 2% in jasmine rice. 
  • It contains 10% of the daily value of thiamine and 15% of the daily value of niacin. 

Apart from this brown jasmine rice also contains many antioxidants and phytonutrients that reduce cell damage. Some other varieties of brown jasmine rice are black, purple, and red jasmine rice which are high in potassium and calcium as well. 

Choose your warrior! 

White long rice and jasmine rice have almost the same amount of nutrients. Physically, they differ in taste and aroma. If you prefer a more sticky and fluffy texture, you can choose to buy white jasmine rice. Jasmine rice also has a distinct aroma because of 2-acetyl-1-pyrroline. People who are not looking to eat for high nutritional value can choose either white long rice or jasmine rice. 

If you are looking for a healthier, highly nutritional alternative to white jasmine rice but still want the taste and aroma of jasmine rice, brown jasmine rice is your saviour. 

You can always switch between the choices because no one has set a rigid boundary right? After all, you should eat whatever makes you and your heart happy! We hope we helped you make your mind at least a little bit. Try these varieties today to go the rest of the way!

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