Sashimi vs sushi: 8 key differences between these Japanese dishes

Whether you are in the US or India, you must have noticed an unprecedented success for Japanese dishes, particularly sushi. Their potential health benefits and flavours may be the drivers behind their popularity in different parts of the world. If you are yet to experiment with their cuisine, you should familiarise yourself with some of their popular dishes. At a Japanese restaurant, you will also come across sashimi. Yes, both have roots in Japan and often use fish, but there are key differences between the two dishes. To know more, check out the sashimi vs sushi battle.

What is sashimi?

Before diving into the sashimi vs sushi battle, know what the former is. It is a classic Japanese dish that is usually served without rice and consists of raw fish or shellfish that has been finely sliced. Tuna, salmon, cobia and amberjack are the common types of fish used while making sashimi, as per research published in Scientific Reports. “The fish used in sashimi is usually of very high quality, ensuring that it is fresh and safe for raw consumption,” says nutritionist Rakshita Mehra.

What is sushi?

It is a traditional Japanese dish, which seems to be a hot favourite almost everywhere. It typically consists of vinegared rice combined with a variety of ingredients, such as raw fish, seafood, vegetables, or occasionally tropical fruits. Some people also like to stuff in chicken in sushi. It is commonly served with soy sauce, green-coloured wasabi and pickled ginger. It is known for its delicate balance of flavours, textures, and its presentation.

What is nigiri?

It is a type of sushi consisting of a small, hand-pressed mound of vinegared rice (shari) topped with a slice of raw fish or seafood. The word “nigiri” originates from the Japanese verb “nigiru,” meaning “to grip” or “to squeeze,” which refers to the phenomenon of forming the rice into small, compact oblong shapes by hand. “It offers a delicate balance of fresh, clean fish flavour with the slightly tangy, vinegary rice, creating a light and refreshing taste,” says the expert. The wasabi adds a spicy zing that complements the seafood, enhancing its natural flavours.

Sashimi vs sushi vs nigiri

The sashimi vs sushi debate is incomplete without nigiri. So, here’s a detailed comparison between sashimi vs sushi vs nigiri:

1. Sashimi vs sushi vs nigiri: Ingredients

Sashimi:

• Raw fish or seafood (e.g., tuna, salmon, octopus), sometimes with a garnish of vegetables or fruits.
• No rice is involved.

Sushi:

• Vinegared rice (shari) combined with a variety of ingredients.
• Common ingredients include raw fish, seafood, vegetables, or eggs (Tamago).
• Often wrapped in seaweed (nori), but not always.

Nigiri:

• A type of sushi with vinegared rice topped with a slice of raw fish or seafood.
• May have a little bit of wasabi between the rice and fish.

2. Sashimi vs sushi vs nigiri: Preparation

Sashimi:

• Fish or seafood is carefully sliced into thin pieces without any rice or other accompaniments.

Sushi:

• Sushi rice is prepared by cooking, seasoning with rice vinegar, sugar, and salt, then combining it with the chosen fillings (fish, vegetables, etc.).
• Sushi can be wrapped in seaweed (maki) or served as individual pieces like nigiri.

Nigiri:

• Hand-formed rice mounds are pressed, and a piece of raw fish or seafood is placed on top.
• Wasabi is often added between the fish and rice.

3. Sashimi vs sushi vs nigiri: Cooking

Sashimi:

No cooking is involved, and the fish is served raw.

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Sushi:

• Typically involves uncooked fish but can include cooked fish like shrimp or eel.
• Rice is cooked and seasoned with vinegar.

Nigiri:

The fish is raw, and the rice is cooked and seasoned, forming a hand-pressed mound.

4. Sashimi vs sushi vs nigiri: Nutrients

Sashimi:

• High in lean protein and omega-3 fatty acids, thanks to the presence of fish.
• Low in carbohydrates, as it doesn’t include rice.
• Rich in vitamins and minerals such as vitamin D, B vitamins, iron and iodine.

Sushi:

• Provides a combination of protein from the fish and carbohydrates from the rice.
• Depending on the toppings (fish or vegetables), it can be nutritious but may be higher in calories when sauces, mayonnaise or fried ingredients are used.

Nigiri:

• It contains protein from the fish and carbs from the rice.
• Typically low-calorie if made with simple ingredients and without extra sauces.
• Omega-3s from fish, and vitamins and minerals from fish and seaweed.

5. Sashimi vs sushi vs nigiri: Taste

Sashimi:

• Offers a pure, clean taste of the fish, with no distractions from rice or seasonings.
• Fresh and slightly sweet flavors of the fish shine through.

Sushi:

• Varied tastes based on the combination of ingredients. The vinegar rice adds a tangy element, while the fish or seafood provides umami flavors.
• Can have sweet, salty, or spicy notes depending on the toppings.

Nigiri:

• A delicate balance between tangy rice and savory fish. The wasabi adds a spicy kick, complementing the mild flavours of the fish.
• Generally, clean and light flavours, with the rice slightly enhancing the fish’s taste.

6. Sashimi vs sushi vs nigiri: Presentation

Sashimi:

Thinly sliced pieces of fish are arranged on a plate, sometimes with garnishes like shredded radish, greens or citrus.

Sushi:

• Can be presented as maki rolls (wrapped in nori), temaki (hand rolls) or other variations like uramaki (inside-out rolls).
• Sushi may be served in rolls or as individual pieces like nigiri.

Nigiri:

Hand-formed rice mounds topped with a piece of fish or seafood, typically served in pairs on a plate.

7. Sashimi vs sushi vs nigiri: Health benefits

Sashimi:

• High in protein and healthy fats like omega-3 fatty acids from raw fish. Omega-3 fatty acids are beneficial, as they can reduce inflammation and support heart health, according to research published in Nutrients.
• Low in calories, especially if made with lean fish.
• Rich in essential nutrients like vitamins D, A, and minerals from fish and seaweed.

Sushi:

• Can be nutritious if made with fresh, unprocessed ingredients. “It offers protein from the fish and essential fatty acids, though the rice can increase its carbohydrate content,” says Mehra.
• Calorie content depends on the toppings and preparation method (sauces, frying, etc.).

Nigiri:

• A low-calorie sushi choice, as it consists mainly of fish and rice.
• Provides a healthy balance of protein, carbohydrates, and omega-3 fatty acids.

8. Sashimi vs sushi vs nigiri: Side effects and safe consumption

Sashimi:

• “Risk of foodborne illness if the fish is not fresh or properly cleaned,” says the expert. Raw fish should be bought only from trusted suppliers.
• High levels of mercury in certain fish like tuna could be a concern if consumed a lot, especially for pregnant women.

Sushi:

• Similar risks as sashimi due to the presence of raw fish. “Also, certain sushi rolls may be high in calories and sodium due to sauces or fried ingredients,” says the expert. Eating raw, undercooked or lightly processed fish is associated with a risk of infectious diseases caused by parasites, as per a study published in Appetite.
• Some people may have allergies to ingredients like soy, shellfish or gluten in the sushi.

Nigiri:

• Generally safe if prepared with fresh fish bought from trusted sources or suppliers. “The risks are similar to sashimi, primarily involving foodborne illness from raw fish,” says the expert.

If you are looking for health benefits, there may be no clear winner in the sashimi vs sushi vs nigiri debate. Remember to have these Japanese dishes in moderation. Also, it is better for pregnant women and children to limit consumption of high-mercury fish.