The Popularity of Rice
Rice along with wheat is the most widely popular food grain; in terms of worldwide consumption and dietary preferences. In many countries around the world; rice takes precedence over wheat and is the staple diet for a majority of people. On continents where wheat is more popular, such the Americas, Australia and Europe; rice is considered an exotic food, eaten at restaurants and included in sought after foreign cuisines. Many different variations of rice are cultivated in paddy farming regions of the world and owing to different soils types; rice has many varying forms and colors and even flavors and aromas. This article aims to emphasize on two popular variations of rice; jasmine rice and brown rice. The aim here is to look into the nutritional properties of the two and present them to the reader; the health impacts of eating these two kinds of rice. Read further to know more.
Basic Differences Between Brown Rice and Jasmine Rice
Grown in Thailand, Cambodia and Southern Vietnam, jasmine rice is a long-grained and aromatic variation of rice that gets it popularity owing to its flavor along with its rich aroma; which is similar to pandan (aromatic tropical plant used as a flavoring agent in Asian cuisine) and even popcorn. Jasmine rice is processed for sale as milled and polished white rice or as brown rice with a tan outer layer on each grain.
Brown rice on the other hand; is a non-aromatic variation of rice which is conspicuously tan or brown in color owing to the fact that only the husk is removed and this variation of rice isn’t extensively milled and polished. Both jasmine and brown rice are widely popular; however, the basic differences between the two are as described above. Read further to find out more about the nutritional differences and similarities of brown rice and jasmine rice.
Jasmine Rice Vs Brown Rice: Nutrition Facts
There are some nutritional facts pertaining to both Jasmine Rice and Whole Grain Brown Rice that makes for useful comparison. While this is not a competition, for health reasons alone; it helps to investigate as to which variation of rice makes for healthier eating. The nutritional facts comparison between jasmine rice and brown rice as listed below is sure to help those on the lookout for healthy diet options.
Fiber and Carbohydrate Comparison Between Jasmine Rice and Whole Grain Brown Rice
There is some variation of carbs and fiber content between jasmine rice and whole grain brown rice. Brown rice contains 34 g of carbs and 3 g of fiber in a about ¾ cup serving. On the other hand; a similar serving of white jasmine rice contains no fiber and 36 g of carbs. One should note that carbs without fibers are simple carbs that are often responsible for raising blood sugar and insulin levels in the body and also contributing to cholesterol increase. Carbs with fiber, such as those in brown rice do break down into sugar in the body, but at a slower pace and fibers present in the brown rice help to reduce bad cholesterol or LDL. Brown rice contains 2 g of fat and 35 g of fiber in a ¾ cup serving, which makes it a healthier alternative to white jasmine rice.
Vitamins and Minerals Comparison Between Jasmine Rice and Whole Grain Brown Rice
Whole grains, such as brown rice are generally more nutritious when compared to processed grains such as white jasmine rice. The germ in brown rice not only retains fat, but also minerals and nutrients. Both whole grain brown rice and brown jasmine rice are sources of iron and B vitamins that are essential and integral to health. The minerals and nutrients in white jasmine rice come mainly from fortification.
Fat & Protein Comparison Between Jasmine Rice and Whole Grain Brown Rice
As mentioned before; the germ in whole grain brown rice retains fat and this holds true for jasmine rice as well. Brown rice has 1 g of fats present in a serving of ¾ of a cup; whereas brown jasmine rice has the same amount of fat in the same measure of servings as brown rice. White jasmine rice has no fats and 3 g of protein present in a serving of ¾ of a cup. Brown rice has 2.5 g of protein present in a serving of ¾ of a cup; whereas brown jasmine rice has 3 g of protein present in a serving of ¾ of a cup.
Equal Number of Calories in White Jasmine Rice and Brown Rice
Brown rice, brown jasmine rice and white jasmine rice have equal number of calories when served in the same measure. About 146 calories present in a serving of ¾ of a cup applies to brown rice, brown jasmine rice and white jasmine rice as well.
In conclusion; it is easy to see that there are significant nutritional differences between brown rice and white jasmine rice. However, both brown rice and brown jasmine rice make for healthier alternatives to white jasmine rice.
- Harvard T.H. Chan School of Public Health. (2021). Health Benefits of Whole Grains. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
- USDA FoodData Central. (2021). Rice, white, jasmine, cooked. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169787/nutrients
- USDA FoodData Central. (2021). Rice, brown, long-grain, cooked. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170412/nutrients
- USDA FoodData Central. (2021). Rice, brown, long-grain, cooked (brown rice). Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients
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