Hard Long Grain white basmati rice

the nutrients in white basmati rice are similar to those found in other types of white rice. ... while both white and brown versions of basmati rice provide vital nutrients, brown basmati rice contains more fiber, phosphorus, zinc, and b vitamins. brown basmati rice is also lower on the glycemic index.

basmati rice is the overall best choice. brown or white, it has the least amount of arsenic and the most vitamins and minerals, plus it's not as calorically dense as most other types of long grain rice. really, adding more rice to your diet, regardless of the type, is a healthy move.