Jasmine rice (cooked) vs Basmati rice (cooked)
Both count toward 30 plants a week.
| Jasmine rice (cooked) | Basmati rice (cooked) | |
|---|---|---|
| Protein · per 100 g | 2.8 g | 3.5 g |
| Carbs · per 100 g | 28.2 g | 25.2 g |
| Fat · per 100 g | 0.3 g | 0.4 g |
| Fiber · per 100 g | 0.3 g | 0.4 g |
| Energy · per 100 g | 129 kcal | 121 kcal |
| Protein · per 100 kcal | 2.2 g | 2.9 g |
| To hit 30 g protein | 1071 g · 1382 kcal | 857 g · 1037 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Basmati rice (cooked) delivers 1.3× the protein per calorie of Jasmine rice (cooked) (2.9 g vs 2.2 g per 100 kcal).
More protein / 100 g: Basmati riceMore fiber / 100 g: Basmati riceLighter per 100 g: Basmati riceSmaller 30 g portion: Basmati rice
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.