Basmati Rice Vs Brown Rice – Complete Information!

Basmati Rice Vs Brown Rice

Rice is a staple in the diets of many people. Because it doesn’t have much flavor on its own, it’s cheap, filling, and easy to use in a variety of recipes.
We’re confident that as a bodybuilder or serious fitness enthusiast, you eat a well-balanced diet to ensure that your body gets the nutrition it requires to operate at its best.

Rice has come under fire in recent decades due to widespread misunderstandings. For starters, there was the low-carb craze, which saw rice as a definite road to Fatville. When the Paleo diet became more popular, a new generation of rice eaters emerged.

Rice is thrown on newlyweds because it is a sign of prosperity, beauty, and even fertility in many cultures. For people who work out on a regular basis, rice can be a terrific source of the nutrients that an active body requires to perform at its best.

The traditional opinion holds that brown rice is preferable to white rice. This guideline does not apply to basmati rice, which is commonly used in Indian and Persian cuisine. In fact, some people feel it has a higher nutritional value than brown rice.

Which do you prefer: brown rice or basmati rice? In this post, we’ll look at whether basmati rice is a healthy addition to your diet.

Is Basmati Rice a Healthy Food Option?

Basmati rice is long-grain rice with a nutty flavor and a floral aroma. When cooked, it’s thick and fluffy, with less starch than other types of rice. It isn’t sticky rice, particularly when contrasted to jasmine rice, a popular long white rice in the area.

Basmati comes in both white and brown varieties. Brown rice is stiffer and more difficult to cook than white rice, and it takes longer to cook. It also has more fiber and a nuttier, more unique flavor.

Basmati Rice Nutrient Information

Basmati rice has a wide range of nutrients, including carbohydrates, calories, and micronutrients including folic acid, thiamine, and selenium.

One cup of cooked white basmati rice contains the following nutrients:

  • Calories: 210
  • Protein: 4.4 grams
  • Fat: 0.5 grams
  • Carbs: 45.6 grams
  • Fiber: 0.7 grams
  • Sodium: 399 mg
  • Folate: 24% of the Daily Value (DV)
  • Thiamine: 22% of the DV
  • Selenium: 22% of the DV
  • Niacin: 15% of the DV
  • Copper: 12% of the DV
  • Iron: 11% of the DV
  • Vitamin B6: 9% of the DV
  • Zinc: 7% of the DV
  • Phosphorus: 6% of the DV
  • Magnesium: 5% of the DV

In comparison to white basmati rice, brown basmati rice provides slightly more calories, carbs, and fiber. This type also contains additional magnesium, vitamin E, zinc, potassium, and phosphorus.

Potential Health Benefits Of Basmati Rice

Basmati rice has a variety of health benefits.

Basmati Rice Vs Brown Rice

Low Arsenic Content

When compared to other types of rice, basmati rice contains less arsenic, a heavy element that can harm your health and raise your risk of diabetes, heart disease, and some cancers.

Rice collects more arsenic than other grains, making it particularly risky for people who eat rice on a regular basis.

When compared to other rice types, basmati rice from California, India, or Pakistan has some of the lowest levels of arsenic, according to some research.

Brown rice is even higher in arsenic than white rice because arsenic accumulates in the hard outer bran layer.

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It Can Be Enriched

Specific nutrients are regularly added to white basmati rice during the cooking process to assist increase the nutritional content.

This can assist you in meeting your nutritional needs for a variety of essential vitamins and minerals.

Iron and B vitamins like folic acid, thiamine, and niacin are routinely supplemented into the rice and other grains.

Comparing Nutritional Values

Comparing the nutritional statistics of basmati and brown rice side by side is one way to do so.

With a few significant exceptions, many of the nutrients will be identical.

  • Calories: Basmati rice has roughly 210 calories per cup, whereas brown rice has around 220.
  • Fat: Basmati rice has almost no fat, however brown rice can have up to half a gram of fat per cup. Brown rice has a higher fat content, with up to 1.5 grams per cup.
  • Sodium: Per cup, basmati rice contains 1.6 mg less sodium than brown rice. Per cup of brown rice, there are less than 2mg.
  • Brown rice has a higher potassium content than basmati rice, with 155 mg per cup compared to 55 mg for basmati.
  • Basmati rice contains half a gram of fiber per cup, though brown basmati rice contains more. Brown rice, on the other hand, contains around 3.5 grams of fiber per cup.
  • Iron: Basmati rice has a higher iron content than brown rice varieties, which is surprising. Brown rice has only.8 mg of iron, but basmati rice has over 2 mg.
  • Other Minerals: Compared to brown rice, basmati rice contains somewhat less magnesium, phosphorus, and selenium. Brown rice, on the other hand, contains a little less manganese, thiamin, and niacin than white rice. Vitamin B6, copper, and calcium levels are essentially identical in both.

It’s worth mentioning, though, that a lot of this is dependent on the specific type of brown rice you’re eating, and even within the same species if the rice was grown in different places or harvested at different times of the year. Some processing methods can help to strengthen or cleanse the rice by adding or removing specific minerals. You should double-check the nutritional details for the brand and variety of rice you’re buying rather than relying on this information alone.

There’s also the matter of scale to think about. All of these figures reveal variances between rice kinds, however, they are negligible. What is the difference between a half-milligram of a mineral and a difference of 5 calories? There isn’t much of a difference between these two types of rice in terms of macronutrients.

Basmati Rice Vs Brown Rice

The Glycemic Index Factor

The glycemic index is a measurement of how quickly your body converts carbs into blood sugar from a given source. A higher glycemic index means the food is converted into blood sugar more quickly, resulting in increased energy levels and energy spikes, but also the risk of crashes. A lower glycemic index is kinder on the body and hence better for you in general, but it may also stay longer in your system. Although low GI foods are preferred in general, there is always a place in an exercise regimen for high GI foods.

Basmati rice has one of the lowest glycemic indexes, having a low GI range. Brown rice is higher on the energy scale, which means it will provide you with a burst of energy sooner, only to fade away more quickly.

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Take Away

Which one should you pick in the end? When it comes to gaining muscle mass or shedding weight, which is better: brown rice or basmati rice?

The truth is that it makes no difference. There are some differences between them, although they are mostly small. If you’re concerned about arsenic or want to enhance your fiber intake, basmati rice is a better option. If you’re tired of white rice and want something with a bit more punch, brown rice is a good option. Of course, you’re free to mix and match as you choose. Eat white and brown rice as part of your meals after exercises and adjust your diet to your unique needs. It’s entirely up to you, depending on what kinds of rice you can find.


Rahul aims to cover the latest trends in the entertainment industry with his own unique perspective thrown in for a good measure. He loves dogs and reading about topics ranging from sports to science and technology. Rahul has a master's degree in exercise science and holds NSCA CSCS and CISSN certification

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