What’s the Difference Between Jasmine Rice and White Rice?

What’s the Difference Between Jasmine Rice and White Rice?

Rice is a major energy source for millions of people around the world.

It comes in many varieties — with jasmine and white rice being some of the most popular.

Though these two types of rice are quite similar, they have several notable differences.

This article reviews the main similarities and differences between jasmine and white rice.

Similar nutritional profiles
All white rice is processed, which means that the husk (hard protective shell), bran (outer layer), and germ (inner core) have been removed (1Trusted Source).

This strips white rice of fiber and many nutrients (2Trusted Source).

White jasmine rice is made this way and falls under the category of white rice.

While there are many different types of white rice, including basmati, arborio, jasmine, and originario, they are all very similar nutritionally.

The following table compares the nutrients in a 1-cup (140-gram) serving of cooked long-grain white rice and jasmine rice (3, 4):

Long-grain white rice Jasmine rice
Calories 160 181
Protein 4 grams 4 grams
Fat 0 grams 1 gram
Carbs 36 grams 39 grams
Fiber 1 gram 1 gram
Calcium 2% of the Daily Value (DV) 2% of the DV
Iron 0% of the DV 2% of the DV
Additionally, some white rice naturally contains small amounts of zinc, magnesium, manganese, copper, and B vitamins (5, 6).

However, due to a loss of nutrients during processing, iron, thiamine (vitamin B1), niacin (vitamin B3), and folate are often added to white rice (7, 8, 9Trusted Source).

Long-grain white rice and white jasmine rice contain very similar amounts of calories, carbs, protein, and fiber.

Jasmine rice also comes in healthier, whole-grain varieties
Brown jasmine rice is less processed than white rice.

Like all whole grains, it has only had the outer husk removed — not the bran and germ. This ensures that fiber and many nutrients remain in the final product (10Trusted Source, 11Trusted Source).

A 1/3 cup (50 grams) of uncooked brown jasmine rice contains (12):

Calories: 180
Protein: 4 grams
Fat: 1.5 grams
Carbs: 38 grams
Fiber: 2 grams
Iron: 2% of the DV
Thiamine (vitamin B1): 10% of the DV
Niacin (vitamin B3): 15% of the DV
Due to its fiber content, brown jasmine rice tends to be lower in calories and carbs than white rice. It also offers calcium, iron, and potassium.

Furthermore, red, purple, and black varieties of whole-grain jasmine rice contain varying amounts of beneficial phytonutrients. These plant compounds have antioxidant properties that help support and protect your cells from damage (13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).

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