Brown Rice VS Cooked Jasmine Rice
A detailed nutritional comparison
Brown Rice
Cooked Jasmine Rice
🎯 Quick Verdict
Brown rice is nutritionally superior to jasmine rice, offering more protein, fiber, and fewer calories per serving. Jasmine rice is slightly lower in fat and provides instant energy, making it a better choice for quick fuel needs like workouts. Brown rice works well for sustained energy, improved digestion, and nutrient density.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 216 | 238 | ✓ |
| Protein | 5g | 4g | ✓ |
| Carbs | 45g | 52g | ✓ |
| Fat | 1.8g | 0.5g | ✓ |
| Fiber | 3.5g | 0.5g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.2mg | 0.07mg | ✓ |
| Magnesium | 84mg | 11mg | ✓ |
| Phosphorus | 150mg | 43mg | ✓ |
| Iron | 0.7mg | 0.3mg | ✓ |
🏆 Category Winners
Protein
Brown rice has 25% more protein per serving.
Fiber
Brown rice contains 7x more fiber than jasmine rice.
Calories
Brown rice has modestly fewer calories per serving (9% less).
Vitamins
Brown rice is richer in essential vitamins and minerals like magnesium and phosphorus.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb foods, unsuitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are unprocessed grains suitable for paleo-style eating.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and not low-carb options.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in fiber for digestive health
- Provides sustained energy due to complex carbohydrates
- Good source of essential minerals like magnesium and phosphorus
- Contains antioxidants and supports heart health
Food 2 Benefits
- Quick source of energy from easily digestible carbohydrates
- Low in fat, making it suitable for low-fat diets
- Light and easy to digest, preferable for sensitive stomachs
- Offers moderate amounts of essential nutrients
✅ The Bottom Line
Brown rice is the better choice for overall nutrition, providing more protein, fiber, vitamins, and minerals. It suits weight loss diets, muscle recovery, and improved digestion. Jasmine rice is optimal for quick, easily digestible energy and lighter meals like pre-workout snacks or for individuals with sensitive stomachs.
Choose Food 1 for: Weight loss, sustained energy, improved digestion, nutrient density
Choose Food 2 for: Quick energy, lighter meals, sensitive stomachs, post-workout
