White Rice VS Cooked Basmati Rice
A detailed nutritional comparison
White Rice
Cooked Basmati Rice
🎯 Quick Verdict
Cooked basmati rice has slightly fewer calories and more fiber compared to white rice, making it a better option for those looking for a lighter, more nutrient-dense grain. White rice is comparable in protein but offers slightly more carbohydrates, which might be preferred by athletes needing quick energy sources.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 205 | 160 | ✓ |
| Protein | 4g | 4g | − |
| Carbs | 45g | 35g | ✓ |
| Fat | 0.4g | 0.5g | − |
| Fiber | 0.6g | 1g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamine) | 0.02mg | 0.07mg | ✓ |
| Vitamin B3 (Niacin) | 1.6mg | 1.2mg | ✓ |
| Iron | 0.6mg | 0.4mg | ✓ |
| Magnesium | 12mg | 17mg | ✓ |
🏆 Category Winners
Protein
Both provide an equal amount of protein (4g per serving).
Fiber
Cooked basmati rice has 66% more fiber per serving.
Calories
Cooked basmati rice has 22% fewer calories than white rice.
Vitamins
Basmati rice offers higher amounts of magnesium and thiamine compared to white rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbs, which are not suitable for ketogenic diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Neither is considered paleo due to being a processed grain.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both have a high carbohydrate content (35-45g per serving).
💪 Health Benefits Comparison
Food 1 Benefits
- Provides a quick source of carbohydrates for energy.
- Low in fat, making it heart-friendly.
- Contains small amounts of niacin and iron.
Food 2 Benefits
- Higher in fiber for improved digestion.
- Lower in calories, helping with weight management.
- Contains magnesium, which supports muscle and nerve function.
✅ The Bottom Line
Cooked basmati rice is a slightly better choice for those looking for lower calories and higher fiber, especially for digestion and weight management. White rice, on the other hand, is a quicker source of carbs and might suit athletes or high-energy needs better.
Choose Food 1 for: Athletes, high energy needs, fast carbohydrate boost
Choose Food 2 for: Weight management, digestion, nutrient density
