Sushi Rice vs White Rice: The Differences That Matter

Sushi is a Japanese dish made with very fresh and raw fish of certain types. Although it is native to Japan, its popularity has spread across the world and you are certain to find amazing and authentic Sushi restaurants far away from its country of origin.

Apart from fresh fish such as salmon, tuna yellowtail, etc, sushi also uses a type of sticky white rice that remains firm when shaped into a sushi base by hand. This rice is a special type of rice called sushi rice and although the terms Japanese rice and sushi rice may be interchangeable outside of Japan, inside Japan they are not the same.

But what exactly is this rice type and what sets it apart from regular white rice? Let us find out.

Key Takeaways

• Sushi rice is a special type of rice made by adding vinegar and seasonings to Japanese short-grain or medium white glutinous rice and is different from regular white rice available in grocery stores.
• The stickiness of sushi rice is important for making dishes like sushi, maki rolls, and onigiri, and it cannot be replaced with any other type of rice.
• Sushi rice has a slightly vinegary and sweet taste due to the added seasonings, while white rice is neutral in taste and is served as an accompaniment to various dishes.
• Sushi rice has a higher calorific value than white rice due to the added sugar and seasonings, and the amount of carbohydrates in sushi rice is generally higher.
• The differences between sushi rice and white rice are based on factors like appearance, texture, taste, uses, and method of preparation.

Is Sushi Rice the Same as White Rice?

No, sushi rice is not the same as white rice. Sushi rice is made by adding vinegar to Japanese short-grain or medium white glutinous rice. Some recipes of sushi can also require the addition of seasonings to the rice.

The short-grained glutinous rice is also eaten as an accompaniment to many Japanese dishes but in that case, it is boiled normally without any vinegar. Adding the vinegar and seasonings is what makes the rice fit for making Sushi.

White rice, on the other hand, is the common rice that we may find in any grocery store. White grain is available in three grain types- short, medium, and long. Shot-grained white rice is more popular in Southeast Asian countries while medium-grain and long-grain rice is mostly consumed by South Asian countries and the West.

Sushi Rice vs White Rice

It is natural to wonder if sushi rice can be replaced with white rice or any other type of rice. The answer is no.

The differences in preparation between the two types of rice are what sets them apart by a lot in terms of taste. Sushi may be acclaimed for the raw seafood it uses, but any sushi chef will tell you that it is the rice that needs to be perfect for the sushi to be delectable.

Here are some of the most obvious and key features of both sushi rice and white rice.

Generally, the calorific value of sushi rice is much higher than that of plain white rice. This is because adding sugar and seasons raises the value by a lot.

 The amount of carbohydrates in sushi rice is generally higher. The calories in white rice can vary between the grain type, level of processing, boiling, and even the selling brand and therefore cannot have a definite value.

4 Key Differences

The difference between sushi rice and white rice is decided by multiple factors. They have been discussed below.

Appearance and Texture

Sushi rice, also known as Sumeshi in Japanese, is a short to medium-grained glutinous rice used in popular Japanese dishes like Sushi, Maki-rolls, and Onigiri.

The rice’s stickiness is important to make these dishes durable, and it is achieved by adding vinegar and seasonings during boiling. White rice, on the other hand, can be short, medium, or long-grained, with the short varieties being sticky but not always glutinous, while the long-grained ones are known for being non-sticky.

Taste

Sushi rice tastes a little vinegary and sweet due to the seasonings that are added while boiling the rice. The vinegar that is added to the rice is also not just regular vinegar but specific sushi vinegar. The few ingredients that are used in making sushi and that is rice not made well are sure to affect the taste.

White rice on the other hand is neutral in taste and is served as an accompaniment to various dishes in Japan as well as all over the world.

Terminologies and Classifications

The world of different classifications and terms for Japanese sushi rice can be difficult to navigate for a complete novice. If you are trying to make some sushi and do not know exactly what rice to purchase then here is a simple guide for you:

Japanese sushi rice is collectively called “Sumeshi”. The same rice when still uncooked is called “Uruchimai”, literally translated to ordinary rice. This is available in short and medium-grained varieties. Both are used to make sushi, rice balls, etc.

This is not to be confused with “Mochigome” which is a short-grain variety of sweet and glutinous rice. These do not make good sushi due to the sweet taste overpowering the seafood. This rice is used for making rice cakes (mochi), Japanese traditional sweets called Wagashi, etc.

The Sushi rice sourced from Japan usually will have the above-quoted terms on the packaging alongside the translation in the native language, so you can buy them easily.

Nutritional Value

Sushi rice contains more starch compared to regular white rice. This starch is what makes it stickier and firmer in texture.

The preparation process of sushi rice involves absorbing the starchy water in the rice, which preserves the vital nutrients in the cooked rice. This is why sushi rice is higher in calories, carbohydrates, and nutrients than regular white rice because the preparation of regular white rice sometimes involves throwing away the boiled rice water.

Nutrition Facts

Below is the nutrition profile of sushi rice and white rice for a better perspective and comparison. For the sake of consistency, the serving size of both types has been kept to 100 grams.

Sushi Rice

The practice of eating rice with seafood In Japan dates back to the 1300s and is a cultural feature of the country. The Japanese take Sushi-eating etiquette very seriously and numerous restaurants have been perfecting the art of making this dish for generations.

Most sushi lovers do not spend as much thought on the sushi rice as they do on the fish and that is the opposite of what a sushi chef thinks. A perfectly made sushi rice is the key to a good tasting sushi.

In this section, we will take a closer look at the health benefits of the acclaimed sushi rice as well as some other relevant information.

Health Benefits of Sushi Rice

• Sushi rice has a high glycemic index which means that it can provide you with an instantaneous burst of energy. This is ideal for those who are diabetes-free and lead a labor-intensive life.
• It contains zero fat.
• It contains selenium which if taken in appropriate amounts may alleviate the risks of certain types of cancer. ^[1]
• Sushi rice is also available in whole grain brown variety which is rich in fiber. Fiber in diet is good for healthy bowel movements. ^[2]
• It contains a satisfactory amount of minerals and antioxidants. Anti-oxidants reduce oxidative stress and control free radicals which are responsible for causing cancer. ^[3]
• Sushi rice along with seafood provides a balanced meal of carbohydrates as well as protein.

Storage and Shelf Life of Sushi Rice

There is no universally accepted period for storing rice and uncooked sushi rice can be stored for as good as 6 months in closed containers. However, they must be kept dry.

Cooked sushi rice is best eaten within a day as the vinegar and seasonings can make the rice taste sour even if it is unrefrigerated. Unseasoned sushi rice can however be refrigerated for up to a week. It must be stated that sushi recipes require both the rice and the fish to be fresh.

What Does Sushi Rice Taste Like?

Sushi rice has a distinct taste that is slightly sweet and vinegary, which comes from the seasonings added while boiling the rice. The vinegar used in sushi rice is not your regular vinegar, but a specific type of sushi vinegar. Since sushi only has a few ingredients, if the rice is not cooked properly, it can significantly impact the overall taste of the dish.

What Is Sushi Rice Used For?

Sushi rice is used for making the following:

• Sushi
• Makizushi
• Nigiri
• Sushi rolls
• California rolls
• Gimbap

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White Rice

White rice is milled, which means that its husk, bran, and germ have been removed, resulting in a change in its flavor, texture, and appearance. This process also helps prevent spoilage, extend the rice’s storage life, and make it easier to digest.

The milling and polishing processes remove some of the nutrients from the rice. Therefore, white rice may sometimes get a bad reputation. The key is to balance your diet by including white rice along with other nutritious food options.

Health Benefits of White Rice

• Although opinions on this are conflicting, white rice can actually stabilize blood sugar levels. Although, it has a high glycemic index if paired in proper amounts with vegetables and protein sources, blood sugar spikes can be avoided.
• It is free of any gluten and thus can be consumed by people with gluten sensitivities such as celiac disease and even non-celiac gluten-related allergies.
• Due to its high glycemic index, it can provide the body with an instantaneous burst of energy. This is ideal for fitness-related goals such as bodybuilders or weight-lifters who tend to carb load just before or after a workout session for optimal gym performance. ^[4]
• White rice is easily digested and thus is beneficial to those who have gastrointestinal issues like IBS and such.
• The processing and milling process rids the rice of phytic acid content. Phytic acid is an anti-nutrient that prevents the easy absorption of nutrients by the body.

Storage and Shelf Life of White Rice

The storage of white rice must be done in a covered and dry container to which moisture or insects have no access. Other than that, you can easily store white rice for up to 2 years and it will still taste good. The signs of expiry are bugs, mold, and moisture inside the rice.

Storing cooked white rice is a different matter altogether and should not be done for more than 10 days in your home’s refrigerator. However, if you are freezing the rice, then it can last for 6 months. Cooked rice does not have any smell but when it starts to go bad, it develop a rancid odor.

What does White Rice Taste like?

White rice does not have any distinct taste to speak of. It is neutral and thus is a great accompaniment to many dishes. However, the taste may vary between grain types. Short-grained white rice is on the sweeter and chewier side medium-grained white rice is truly neutral. Long-grained varieties may have a slight nutty or floral fragrance.

What Is White Rice Used For?

Some of the uses of white rice have been listed below:

• One pot chicken and rice
• As a main item with side dishes
• Vegetable rice/herb rice
• Porridge
• Risotto

Which Is Healthier Sushi Rice Or White Rice?

After carefully going through the nutritional profile of both types of rice, the following can be clearly stated:

• Sushi rice has a higher glycemic index, carb content as well and calories.
• White rice has fewer minerals than sushi rice.
• Both types of rice are more or less the same in terms of vitamin content.
• Sushi rice has more protein.

Thus, it can be said that both the rice types do not reign supreme in terms of health and it is ultimately a matter of one’s taste and preferences. Although sushi rice cannot be replaced with anything else, there are healthier alternatives for white rice such as brown rice and basmati rice.

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The Bottom Line

Although, it is not recommended that people trying to lose weight, eat either sushi rice or white rice every day and in large quantities, eating them once in a while is fine. But both rice are a staple for millions of people in Asia and the West and they function perfectly well.

It is a matter of one’s diet and how much of it is supplanted with balanced proportions from all nutrient sources. As long as you eat a balanced meal and do not overdo one food source, your health should be fine.

Diabetics and those with heart diseases should be mindful of eating either type of rice in large quantities and should consult a doctor to get a prescribed amount.

Reference

1. Ehudin, M. A., Golla, U., Trivedi, D., Potlakayala, S. D., Rudrabhatla, S. V., Desai, D., Dovat, S., Claxton, D., & Sharma, A. (2021). Therapeutic Benefits of Selenium in Hematological Malignancies. International Journal of Molecular Sciences, 23(14), 7972. https://doi.org/10.3390/ijms23147972
2. Farooqui, A. A., & Farooqui, A. A. (2015). Importance and Roles of Fiber in the Diet. High Calorie Diet and the Human Brain: Metabolic Consequences of Long-Term Consumption, 193-218. https://doi.org/10.1007/978-3-319-15254-7_7
3. Sardesai, V. M. (1995). Role of Antioxidants in Health Maintenance. Nutrition in Clinical Practice, 10(1), 19-25. https://doi.org/10.1177/011542659501000119
4. Gildersleeve, J. C. (2012). Carb loading strategy is spot on. Nature Chemical Biology, 8(9), 741-742. https://doi.org/10.1038/nchembio.1049