Potato vs. Brown rice — In-Depth Nutrition Comparison
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Differences between potatoes and brown rice
- Potatoes have more vitamin B6, potassium, vitamin C, and iron, while brown rice has more manganese, selenium, vitamin B1, and vitamin B3.
- Brown rice's daily need coverage for manganese is 33% higher.
- Brown rice has a lower glycemic index. The glycemic index of brown rice is 66, while the glycemic index of potatoes is 86.
The food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Rice, brown, long-grain, cooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +522.1% |
| Contains more IronIron | +92.9% |
| Contains more CopperCopper | +11.3% |
| Contains more MagnesiumMagnesium | +39.3% |
| Contains more ZincZinc | +97.2% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +344.7% |
| Contains more SeleniumSelenium | +1350% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +152.8% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more FolateFolate | +211.1% |
| Contains more CholineCholine | +60.9% |
| Contains more Vitamin EVitamin E | +325% |
| Contains more Vitamin B1Vitamin B1 | +178.1% |
| Contains more Vitamin B2Vitamin B2 | +43.8% |
| Contains more Vitamin B3Vitamin B3 | +81.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more OtherOther | +202.3% |
| Contains more FatsFats | +646.2% |
| Contains more CarbsCarbs | +20.9% |
~equal in
Protein
~2.74g
~equal in
Water
~70.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.034 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated Fat | -86.9% |
| Contains more Mono. FatMonounsaturated Fat | +12200% |
| Contains more Poly. FatPolyunsaturated fat | +542.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +66.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +43.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 93kcal | 123kcal |
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| Protein | 2.5g | 2.74g |
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| Fats | 0.13g | 0.97g |
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| Vitamin C | 9.6mg | 0mg |
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| Net carbs | 18.95g | 23.98g |
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| Carbs | 21.15g | 25.58g |
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| Magnesium | 28mg | 39mg |
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| Calcium | 15mg | 3mg |
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| Potassium | 535mg | 86mg |
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| Iron | 1.08mg | 0.56mg |
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| Sugar | 1.18g | 0.24g |
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| Fiber | 2.2g | 1.6g |
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| Copper | 0.118mg | 0.106mg |
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| Zinc | 0.36mg | 0.71mg |
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| Starch | 17.27g | 24.79g |
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| Phosphorus | 70mg | 103mg |
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| Sodium | 10mg | 4mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.04mg | 0.17mg |
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| Manganese | 0.219mg | 0.974mg |
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| Selenium | 0.4µg | 5.8µg |
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| Vitamin B1 | 0.064mg | 0.178mg |
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| Vitamin B2 | 0.048mg | 0.069mg |
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| Vitamin B3 | 1.41mg | 2.561mg |
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| Vitamin B5 | 0.376mg | 0.38mg |
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| Vitamin B6 | 0.311mg | 0.123mg |
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| Vitamin K | 2µg | 0.2µg |
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| Folate | 28µg | 9µg |
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| Choline | 14.8mg | 9.2mg |
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| Saturated Fat | 0.034g | 0.26g |
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| Monounsaturated Fat | 0.003g | 0.369g |
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| Polyunsaturated fat | 0.057g | 0.366g |
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| Tryptophan | 0.025mg | 0.033mg |
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| Threonine | 0.081mg | 0.095mg |
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| Isoleucine | 0.08mg | 0.109mg |
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| Leucine | 0.119mg | 0.214mg |
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| Lysine | 0.13mg | 0.099mg |
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| Methionine | 0.038mg | 0.058mg |
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| Phenylalanine | 0.099mg | 0.133mg |
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| Valine | 0.125mg | 0.151mg |
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| Histidine | 0.042mg | 0.066mg |
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| Fructose | 0.34g | 0g |
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| Omega-3 - ALA | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
13%
Minerals Daily Need Coverage Score
22%
32%
Comparison summary
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.226g)
Which food is cheaper?
Potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.