Sona masoori rice vs Basmati rice – Know the Difference [2024]

India has a delicious amount of rice variety; among them is Sona masoori rice, which has a higher nutrition benefit than Basmati rice.  Both are rich in taste, flavor, and aroma. 

Sona masoori rice is a hybrid variety of sona and masoori.  Most people do not know about this rice.  Unpolished rice plays a major role in diabetes.  It has two different types of variety: white and brown sona masoor rice is suits for all ages of people. 

A brown rice is good for type 2 diabetes.  Basmathi rice is also rich in nutrients and suitable for diabetes, and comparatively, it has fewer energy sources.  Every Indian home’s biryani is filled with this rice since it is easily available and known to all.

Sona masoori rice vs basmati rice

Sona masoori rice is a whole grain which is found in brown rice variety than white rice.   The dishes can be idli, dosa, sweet pongal, and a delicious biryani can be made up with this which is rich in vitamins, proteins, and fiber. 

A medium-sized variety is made from a quality variety of sona and massori which is popularly grown in Karnataka.  Mostly, it is preferable to seek a highly nutritious health benefit 

A white Basmathi rice is polished, whereas a brown basmati retains bran and germ layer said to be an unpolished group.   Basmati is nutty and flavourable whereas sona masoori is delicious, flavourable, and non-sticky. 

If you want to manage your weight and looking for nutritious value value-rich food, sona masoori rice is a good option since it has low starch and is easy to digest at a lower cost compared with basmati rice. 

Nutritional Comparison

The below table has listed 100 grams of both sona masoori and basmati rice nutritional value content: 

Nutritional value 100 grams	Sona masoori rice	Basmati rice
Protein	6.0 g	5.9 g
Carbohydrates	78. 0 mg	78.0 mg
Fat	0.3 g	0.5 g
Sugar	0.3 g	0.3 g
Iron	0.8 g	0.6 g
Calcium	20.0 g	30.0 g
Energy	341.0 mg	342.0 mg
Potassium	107.0 mg	112 mg
Fiber	0.9 g	0.3 g
Sodium	1.0 g	13.0 g

Digestibility and Energy Release

Basmati has good digestive health and helps to control constipation.  It is good for diabetes thereby decreasing the spike level of blood sugar level.  It helps to prevent chronic disease and might have a slow release of energy as it has lower fiber than sona masoori rice. 

Sona masoori rice is good for digestion as it is rich in starch.  It has a quick energy-release capacity, especially if it is unpolished rice.  The high fiber can slow down the carbohydrates.  

It helps to slow down the rapid increase in blood sugar levels.  

Health Benefits

Basmati is rich in carbohydrates, protein, vitamins, minerals, and magnesium, and it is low in fiber compared to sona masoori rice.   It is rich in fiber, calcium, protein, carbohydrates, vitamins, and iron. 

Both are good for digestion.  When taking the rice as moderately.  Sona masoori beats basmati in high digestive health benefits.   This special variety contains high in starch to stimulate bowel movements for digestion. 

It has a shorter grain length and can be suited for all kinds of rice dishes.  This makes your meal even more delicious as well as basmati.  However, basmati has low GI and may not be suited for particular diet requirements. 

Basmati is good for heart health, and digestive health, reduces the risk of cancer, and is gluten-free.   While sona masoori has good digestive health better than basmati.  

It is good for diabetes and promotes overall health being. 

Sona masoori rice or basmati rice which is good for health

When it is said comparatively, both are good.  Sona masoori can be used for different variety of dishes whereas basmati is the raw material for only biryani dishes. 

 If you do not eat the sona masoori must buy a and add it to your meal, as it contains a low GI level, rich in protein, vitamins, iron, minerals, sodium, calcium, and energy. The flavor of both rice can soothe to eat and is rich in aroma.  

Compartively sona masoori has a high aroma and flavor to taste.  It consumes more time to cook comparatively with basmati.  Basmati is rich in calories whereas sona masoori has low calories, so it is better to consume than more. 

Both are good for well-being.  Choosing rice can be a person’s concern.   If you want to try a highly nutritious content to maintain your gut health, it is preferred to take Sona masoori rice. 

Can we eat Sona Masoori Rice daily?

Yes, you can incorporate Masoori rice daily.in your food diet.  Consuming Sona masoori rice can be differentiated with the variety, if you choose brown rice it is good to regularly.  Remember, moderation is key for any such foods. 

Taking over quantity immensely causes weight and other side effects like indigestion and nausea.  Want to try a nutritious and unique variety select a while for sona masoori rice. 

What are the pros and cons of basmati rice? 

Let’s see the advantages and disadvantages of basmati rice consumption has how good for the health 

Feature	Pros	Cons
Nutrition	Rich in Vitamins, minerals, protein, carbohydrates, and iron.	Low in fiber
Glycemic Index	Has Low GI	Choosing brown rice can be a concern may increase GI
Texture	Light, fluffy, and chewy texture.	May not be adopted by Old age people.

What are the pros and cons of Sona masoori rice?

Below the table has listed with advantages and disadvantages of Sona masoori rice benefits, whether it can suit for health diet!

Feature	Pros	Cons
Nutrition	Higher in fiber, vitamins, proteins,  and carbohydrates.	White has less fiber compared to brown rice.
Glycemic Index	GI level is low.	Comparatively brown rice has more low GI level to reduce the rapid increase in sugar level.
Texture	Sweet flavor and non-sticky texture can have better chewy with good digestion.	Less distinct flavor compared to basmati rice

Conclusion

Both are highly nutritious, healthy, and good to incorporate in daily foods.  However, taking a kind of rice is an individual concern.  Feeling the same taste and bored you can take the sona massori which is also rich in fiber.

If you have less digestive, it is better to choose sona masoori.  Basmati can also have digestion and it is comparatively less.  Both are good for reducing constipation and increasing gut health with overall health being.

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