wild rice vs. basmati rice - What's the difference?

Rice is a staple in many cultures, from Colombia to China, and it comes in different varieties. It is a versatile food that will take on the flavor of whatever you cook it with. This means that if you continually use rice in recipes with different flavor profiles, you’re not likely to get bored of this nutritious grain!

Two types of rice that are commonly eaten around the world are wild rice and basmati rice.

So what is the difference between wild rice and basmati rice? Apart from having different colors and texture, with wild rice being more multicolored and chewy, one of the main differences is that wild rice grows in water, whereas basmati rice is grown on land.

In this article, we’ll teach you everything you need to know about wild rice and basmati rice. In the end, you will know the nutritional information, the taste and the texture.

Read on to learn everything there is to know about wild rice and basmati rice.

Wild rice

Surprise! Wild rice is actually not a rice, but a grass . That means if you like to eat wild rice, you technically like to eat grass. Don’t worry, we enjoy it too, and it’s a perfectly edible and healthy herb that can be used in a wide variety of dishes.

Wild rice is a semi-aquatic herb native to the Great Lakes, on the border of the United States and Canada. But it is not the only place where it is found. Wild rice is also known to grow naturally in two other places: San Antonio, Texas, and Asia.

That being said, thanks to expanding farming practices, 70% of the wild rice grown in the United States is grown in California.

If you want to buy wild rice, we recommend that you opt for organic. Our favorite personal brand is Lundberg, which you can find on Amazon.

Wild Rice Nutrition

A one cup serving of cooked wild rice contains

• 166 calories
• 3 grams of fat
• 35 grams of carbohydrates
• 3 grams of fiber
• 1 gram of sugar
• 7 grams of protein

With a slightly higher protein content than other types of whole grains, wild rice is also a great source of vitamin B6, magnesium, fiber, manganese, niacin, phosphorus, folate, and zinc.

Since wild rice isn’t as popular as other whole grains, such as brown rice or freekeh, there aren’t as many studies showing the nutritional benefits of eating wild rice regularly.

However, one study has shown that wild rice is a highly antioxidant food, with an antioxidant count 30 times that of white rice. We think that’s pretty amazing!

With all the hype about berries containing antioxidants, it’s good to know that there is another source of antioxidants, just in case you don’t have access to berries.

While we’re on the subject, it’s a great idea to freeze the berries so you can eat them during the winter months, in addition to adding wild rice to your diet.

Wild rice flavor and texture

Wild rice doesn’t taste like it smells, at least in our opinion. It has been described as having a floral aroma of black tea and a nutty, earthy flavor. The texture is firm with a light chew.

It’s not fluffy like basmati rice (as we’ll see later), but it still has a nice texture, unless it’s undercooked. Undercooked wild rice has a hard texture and is difficult to chew , so it’s important to follow cooking instructions and make sure the wild rice has softened enough to eat.

Basmati rice

Basmati rice is actually… rice. Unlike wild rice, which, as we’ve mentioned, is actually a grass, basmati rice is exactly as described.

There are two types of basmati rice: brown and white . In a moment we will see the specific differences between the two.

Basmati rice originates from the Himalayas of India, where more than two-thirds of the world’s supply is grown. It is also produced in Pakistan.

Basmati rice, especially white rice, is served in many types of cultural dishes and is the main ingredient in biryani, a delicious Indian rice dish that comes in many varieties.

Basmati Rice Nutrition

“Basmati” comes from the Hindi word for “fragrant” and perfectly describes the unmistakable nutty smell most of us are familiar with when opening a bag of basmati rice.

Aside from smelling amazing, is it amazing to you? The answer depends on whether you eat wholegrain or white basmati, as well as what you eat it with. We are not going to go into the food combination in this article, but it may be something worth looking into when eating rice.

Brown Basmati Rice Nutrition

A quarter cup of brown (dry) basmati rice contains the following

• 180 calories
• 1.5 grams of fat
• 0 grams of sugar
• 4 grams of fiber
• 5 grams of protein

Looking at these proportions, we would say that at first glance brown basmati rice is super healthy. However, there is something you should keep in mind before consuming brown rice in large quantities.

What you should know about brown rice is that it contains arsenic. Brown rice has higher levels of arsenic than any other type of rice.

What is arsenic? Arsenic is a naturally occurring element found in soil, air, and water. This type of arsenic is not harmful to us, but there is another type of arsenic that is considered inorganic and is created through human production processes.

Inorganic arsenic is considered toxic to humans , and it’s the type of arsenic you’ll find in rice.

The reason rice contains inorganic (toxic) arsenic is because it is absorbed by the plant as it grows and ends up in the final product and subsequently on your plate.

That said, as long as you don’t eat copious amounts of brown rice at every meal, you shouldn’t have a problem consuming it, as the arsenic content isn’t a reason to avoid it entirely. It’s more of something to be aware of.

One way to consume less arsenic is to choose white rice over brown rice. Although brown rice may outstrip white for its higher protein and fiber content, white basmati rice is also a good choice and will help you consume less arsenic.

Taste and texture of brown basmati rice

Brown basmati rice is often described as having a nutty, earthy flavor. When cooked, it has a firm, yet chewy, fluffy texture, thanks to its high fiber content.

White Basmati Rice Nutrition

125 grams of white basmati rice (dry) contains the following

• 170 calories
• 3 grams of fat
• 1 gram of sugar
• 3 grams of protein

At first glance, white basmati rice does not seem as healthy as brown basmati rice, with more sugars and less protein, but it should be noted that white basmati rice contains less arsenic than brown basmati rice.

Taste and texture of white basmati rice

White basmati rice has a slightly floral flavor and is slightly less nutty than brown basmati rice. It’s also a bit softer, but still has a satisfying chewy texture.

Is basmati rice blanched?

No, basmati rice is not traditionally blanched.

The reason basmati rice is white is that it has been husked and the bran removed.

Removing the bran from rice takes away some of its nutritional content, but it doesn’t mean basmati rice is unhealthy. In fact, basmati rice is a staple in many countries known for their excellent health, such as China and Japan.

The difference between brown basmati rice and white basmati rice is that white rice has been stripped of most of its nutrients through processing, which includes removing the bran, hull, and germ.

The hull is always removed from rice before it’s edible , even brown rice, so we won’t worry about that.

However, the bran and germ contain valuable nutrients that are lost during the stripping process that results in white rice. When the bran and germ are removed from rice, fiber is lost along with B vitamins and other nutrients.

What is healthier? Wild rice or basmati rice?

Both wild rice and basmati rice have different nutrients that are beneficial, but if we were to choose one over the other, we would have to go with wild rice.

Due to its higher levels of protein, fiber and antioxidants, wild rice stands out as the healthiest option.

That said, if you can tolerate grains, we recommend alternating between wild rice and basmati rice to ensure you’re eating a well-rounded diet.

Related questions

We hope we have clarified the difference between wild rice and basmati rice and have given you the information you need to make your decision about which one to consume. Here are some related questions you might be asking yourself.

Is wild rice good for weight loss?

With 166 calories per one-cup serving, plus its protein content, wild rice is a worthy candidate for inclusion in your weight loss program.

Of course, everyone’s goals are different, and if you’re on a keto diet, neither wild rice nor basmati rice will be right for you. If you focus your diet on whole, plant-based foods, wild rice is a wonderful addition to your weight-loss regimen.

We recommend that you consult with a dietitian about the specific foods that will benefit your individual health plan.