Rice comes in a variety of different types. Whole grain brown rice, according to The Cook’s Thesaurus, retains the bran that surrounds the rice kernel. That makes for chewier and nuttier rice with more nutrients than white rice. Rice also comes in different forms such as long-grain and medium-grain. Jasmine rice is white, long-grain rice that comes from Thailand and can be found in traditional form or as instant rice, which is precooked and dehydrated to speed preparation time.
Whole Long-Grain
According to the USDA Nutrient Database, a 1 cup serving of brown long-grain rice contains 216 calories, 5.03 g of protein, 1.75 g of fat, 44.77 g of carbohydrates and 3.5 g of dietary fiber. Minerals include 20 mg calcium, 84 mg of magnesium, 162 mg phosphorus, 84 mg potassium, 10 mg sodium, 1.23 mg zinc, 1.765 mg manganese, 19.1 mcg selenium and trace amounts of iron and copper. Vitamins include 2.980 mg of niacin, 8 mcg of folate, 17.9 mg choline, 1.2 mcg vitamin K and trace amounts of vitamin E, thiamin, riboflavin, pantothenic acid and vitamin B6.
Whole Medium-Grain
According to the USDA, a 1 cup serving of brown medium-grain rice contains 218 calories, 4.52 g of protein, 1.62 g of fat, 45.84 g of carbohydrates and 3.5 g of dietary fiber. Minerals include 20 mg of calcium, 1.03 mg of iron, 86 mg of magnesium, 150 mg phosphorus, 154 mg potassium, 2 mg of sodium, 1.21 mg of zinc, 2.139 mg of manganese and trace amounts of copper. Vitamins include 8 mcg folate, 2.594 mg niacin and trace amounts of thiamin, riboflavin, pantothenic acid and vitamin B6.
Natural Jasmine Rice
According to Truestar Health, a 1 cup serving of jasmine rice contains 205 calories, 4.2 g of protein, 44.5 g of carbohydrates, 0.44 g fat and 0.63 g of fat. Vitamins and minerals include 1.9 mg iron, 11.8 mcg of selenium, 0.26 mg of thiamine and 2.3 mg of niacin. Jasmine rice contains much lower amounts of vitamins and minerals than whole grain brown rice.
Boil-In-Bag Jasmine Rice
Instant boil-in-a-bag rice takes less time and preparation to cook than standard rice. Unfortunately, that convenience also takes away some of the nutrients. Three-fourths of a cup of boil-in-a-bag jasmine rice contains 150 calories, no fat, 36 g of carbohydrates, no dietary fiber and 3 g of protein. Vitamins and minerals include 8 percent of your daily amount of iron, 15 percent of your daily amount of thiamin, 8 percent of niacin and 15 percent of folic acid.
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