Steamed Rice VS Basmati Rice
A detailed nutritional comparison
Steamed Rice
Basmati Rice
🎯 Quick Verdict
Steamed rice and basmati rice share similar nutritional profiles, but basmati rice offers slightly more fiber and a lower glycemic index for stable blood sugar levels. Steamed rice is a low-calorie option, making it ideal for weight loss or lower-calorie meals, while basmati rice is great for heart health and sustained energy throughout the day.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 150 | ✓ |
| Protein | 2.6g | 2.6g | − |
| Carbs | 28.7g | 35g | ✓ |
| Fat | 0.3g | 0.5g | ✓ |
| Fiber | 0.4g | 1g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamin) | 0.02mg | 0.07mg | ✓ |
| Vitamin B3 (Niacin) | 1.6mg | 2mg | ✓ |
| Magnesium | 3mg | 19mg | ✓ |
| Iron | 0.15mg | 0.2mg | ✓ |
🏆 Category Winners
Protein
Both foods contain the same protein amount (2.6g per 100g).
Fiber
Basmati rice has 1g fiber per 100g, compared to 0.4g in steamed rice.
Calories
Steamed rice has fewer calories (130 vs 150 calories per 100g).
Vitamins
Basmati rice is richer in magnesium, iron, and B-vitamins overall.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbs and not suitable 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: Not Compatible
Food 2: Not Compatible
Rice is not allowed on a strict paleo diet.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb foods and unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Lower in calories, suitable for weight management
- Simple and easy to digest for sensitive stomachs
- Provides a quick source of energy
Food 2 Benefits
- Lower glycemic index, promoting stable blood sugar levels
- Better source of fiber for gut health
- Contains more minerals for overall nutrition, including magnesium, iron, and B-vitamins
✅ The Bottom Line
Steamed rice is a lighter option suitable for weight management or low-calorie meals, while basmati rice offers more fiber, minerals, and a lower glycemic index, making it ideal for sustained energy and better blood sugar control. Choose steamed rice for simplicity or calorie-conscious consumption, and basmati rice for added nutrition and heartier meals.
Choose Food 1 for: Weight loss, digestion, quick energy meals
Choose Food 2 for: Stable blood sugar, heart health, nutrient-dense diets
