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  6. Glutinous rice vs. Potato

Glutinous rice vs. Potato — In-Depth Nutrition Comparison

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What are the differences between glutinous rice and potatoes?

  • Glutinous rice is higher in selenium, yet potatoes are higher in vitamin C, vitamin B6, potassium, iron, phosphorus, copper, and vitamin B1.
  • Potatoes' daily need coverage for vitamin C is 22% more.
  • Glutinous rice has 14 times more selenium than potatoes. While glutinous rice has 5.6µg of selenium, potatoes have only 0.4µg.
  • The glycemic index of potatoes is lower.

We used Rice, white, glutinous, unenriched, cooked and Potatoes, flesh, and skin, raw types in this article.

Infographic

Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Potato
Potato
6
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 ZincZinc +36.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +4150%
Contains more IronIron +478.6%
Contains more CopperCopper +124.5%
Contains more PhosphorusPhosphorus +612.5%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Potato
Potato
9
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 EVitamin E +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +146.2%
Contains more Vitamin B3Vitamin B3 +265.9%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more Vitamin B6Vitamin B6 +1046.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +476.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Potato DV% diff.
Vitamin C 0mg 19.7mg 22%
Vitamin B6 0.026mg 0.298mg 21%
Potassium 10mg 425mg 12%
Selenium 5.6µg 0.4µg 9%
Iron 0.14mg 0.81mg 8%
Phosphorus 8mg 57mg 7%
Copper 0.049mg 0.11mg 7%
Starch 15.29g 6%
Vitamin B3 0.29mg 1.061mg 5%
Vitamin B1 0.02mg 0.081mg 5%
Magnesium 5mg 23mg 4%
Folate 1µg 15µg 4%
Fiber 1g 2.1g 4%
Manganese 0.262mg 0.2mg 3%
Vitamin K 0µg 2µg 2%
Choline 2.1mg 12.1mg 2%
Vitamin B5 0.215mg 0.295mg 2%
Vitamin B2 0.013mg 0.032mg 1%
Calories 97kcal 77kcal 1%
Zinc 0.41mg 0.3mg 1%
Calcium 2mg 12mg 1%
Carbs 21.09g 17.49g 1%
Protein 2.02g 2.05g 0%
Fats 0.19g 0.09g 0%
Net carbs 20.09g 15.39g N/A
Sugar 0.05g 0.82g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.04mg 0.01mg 0%
Saturated fat 0.039g 0.025g 0%
Monounsaturated fat 0.07g 0.002g 0%
Polyunsaturated fat 0.069g 0.042g 0%
Tryptophan 0.023mg 0.021mg 0%
Threonine 0.072mg 0.067mg 0%
Isoleucine 0.087mg 0.066mg 0%
Leucine 0.167mg 0.098mg 0%
Lysine 0.073mg 0.107mg 0%
Methionine 0.047mg 0.032mg 0%
Phenylalanine 0.108mg 0.081mg 0%
Valine 0.123mg 0.103mg 0%
Histidine 0.047mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Potato
Potato
3
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 FatsFats +111.1%
Contains more CarbsCarbs +20.6%
Contains more OtherOther +1500%
~equal in Protein ~2.05g
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 +3400%
Contains more Poly. FatPolyunsaturated fat +64.3%
Contains less Sat. FatSaturated fat -35.9%

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.