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  6. Arborio rice vs. Potato

Arborio rice vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between arborio rice and potatoes

  • Arborio rice has more selenium, folate, iron, vitamin B1, and manganese; however, potatoes are higher in vitamin C, vitamin B6, and potassium.
  • Potatoes cover your daily vitamin C needs 22% more than arborio rice.
  • Potatoes contain 19 times less selenium than arborio rice. Arborio rice contains 7.5µg of selenium, while potatoes contain 0.4µg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Potatoes, flesh, and skin, raw.

Infographic

Arborio rice vs Potato infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more IronIron +80.2%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +78.5%
Contains more SeleniumSelenium +1775%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +1534.6%
Contains more CopperCopper +52.8%
Contains more PhosphorusPhosphorus +72.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Potato
Potato
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more FolateFolate +293.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +405.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Potato DV% diff.
Vitamin C 0mg 19.7mg 22%
Vitamin B6 0.059mg 0.298mg 18%
Selenium 7.5µg 0.4µg 13%
Potassium 26mg 425mg 12%
Folate 59µg 15µg 11%
Iron 1.46mg 0.81mg 8%
Fiber 2.1g 8%
Vitamin B1 0.164mg 0.081mg 7%
Manganese 0.357mg 0.2mg 7%
Starch 15.29g 6%
Carbs 28.73g 17.49g 4%
Magnesium 8mg 23mg 4%
Copper 0.072mg 0.11mg 4%
Vitamin B3 1.493mg 1.061mg 3%
Calories 130kcal 77kcal 3%
Phosphorus 33mg 57mg 3%
Vitamin B5 0.397mg 0.295mg 2%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Zinc 0.4mg 0.3mg 1%
Protein 2.36g 2.05g 1%
Vitamin B2 0.016mg 0.032mg 1%
Calcium 1mg 12mg 1%
Fats 0.19g 0.09g 0%
Net carbs 28.73g 15.39g N/A
Sugar 0.82g N/A
Sodium 0mg 6mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.051g 0.025g 0%
Monounsaturated fat 0.058g 0.002g 0%
Polyunsaturated fat 0.05g 0.042g 0%
Tryptophan 0.027mg 0.021mg 0%
Threonine 0.084mg 0.067mg 0%
Isoleucine 0.102mg 0.066mg 0%
Leucine 0.195mg 0.098mg 0%
Lysine 0.085mg 0.107mg 0%
Methionine 0.056mg 0.032mg 0%
Phenylalanine 0.126mg 0.081mg 0%
Valine 0.144mg 0.103mg 0%
Histidine 0.056mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +15.1%
Contains more FatsFats +111.1%
Contains more CarbsCarbs +64.3%
Contains more WaterWater +15.6%
Contains more OtherOther +489.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +19%
Contains less Sat. FatSaturated fat -51%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.