White Rice VS Brown Basmati Rice
A detailed nutritional comparison
White Rice
Brown Basmati Rice
🎯 Quick Verdict
Brown basmati rice is nutritionally superior to white rice due to its higher fiber content (1.8g vs 0.4g per 100g), making it better for digestion and energy regulation. Both are comparable in protein (2.6g per 100g), but food2 has a slightly lower calorie count, making it more weight management-friendly. White rice is a quicker source of energy and ideal for those needing low-fiber options, while brown basmati has a complex flavor and slower digestion benefits.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (per 100g cooked) | 122 (per 100g cooked) | ✓ |
| Protein | 2.6g | 2.6g | − |
| Carbs | 28g | 25g | ✓ |
| Fat | 0.3g | 0.3g | − |
| Fiber | 0.4g | 1.8g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.02mg | 0.12mg | ✓ |
| Magnesium | 11mg | 43mg | ✓ |
| Iron | 0.2mg | 0.4mg | ✓ |
| Potassium | 35mg | 80mg | ✓ |
🏆 Category Winners
Protein
Both are identical in protein content at 2.6g per 100g cooked.
Fiber
Brown basmati rice contains 4.5x more fiber than white rice, aiding better digestion.
Calories
Brown basmati rice has 8 fewer calories per 100g.
Vitamins
Brown basmati rice is richer in B6, magnesium, potassium, and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb and not suitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based whole foods and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Both rice varieties are naturally gluten-free.
Paleo
Food 1: Compatible
Food 2: Compatible
Rice is acceptable within many versions of the paleo diet.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both are carb-rich foods, unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy due to high carbohydrate content
- Low in fiber, offering easy digestion for sensitive stomachs
- Gluten-free grain suitable for various dietary needs
Food 2 Benefits
- High fiber content aids digestion and promotes satiety
- Contains more magnesium and potassium for heart health
- Rich in vitamin B6 for energy metabolism and brain health
✅ The Bottom Line
Brown basmati rice offers more fiber and micronutrients, making it the healthier option in terms of digestion and sustained energy, while white rice is better suited for those with low-fiber or quick-digestion requirements. Both are suitable for gluten-free and vegan diets but count as high-carb options.
Choose Food 1 for: Quick energy, low-fiber diets, mild flavors
Choose Food 2 for: Weight management, heart health, sustained energy
