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Mashed potato vs. Rice — Health Impact and Nutrition Comparison

Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on January 24, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Mashed potato
vs
Rice

Summary

Mashed potatoes have higher potassium and polyunsaturated fat, but rice is higher in manganesevitamin B1folateselenium, and iron. Interestingly, rice provides 16% more manganese than mashed potatoes. However, there is a huge variation in Sodium concentration, with mashed potatoes containing 306 times more than rice.

Introduction

Mashed potatoes, a cherished classic, result from cooking and mashing potatoes with buttermilk, or cream. Enhanced by diverse herbs and spices, mashed potatoes adapt well as a side dish

Rice, a grain with various shapes and colors, has longwhite, standard, and enriched rice types. Note that it's advisable not to discard the boiling water with enriched rice, as it contains essential components. Rice holds immense global significance in cuisines like MexicanAsian, Arabic, and Eurasian.

Varieties and Culinary World

Mashed potatoes are crafted through the boiling and mashing of potatoes. With customizable variations incorporating garlicherbscheeses, or bacon, mashed potatoes cater to diverse cuisines. The creamy consistency can be adjusted to individual preferences, from chunky to velvety smooth.  

In contrast, rice, a staple cereal grain, is widely utilized in culinary practices. Rice's usage extends to soupsdesserts such as rice pudding, and diet-conscious rice cakes. The rice should be cooked, as consuming it raw risks contamination.

Nutrition

This article will contrast 100g of mashed potatoes with rice.

Macronutrients and Calories

Mashed potatoes exhibit a higher fat content (2.82g) by 907.1%, an increased water content (79.62g) by 16.3%, and a notable rise in other constituents (1.26g) by 200%. Conversely, rice displays a comparatively higher protein content (2.69g) by 63% and more carbohydrates (28.17g) by 92.3%. This comparison underlines mashed potatoes' elevated fatwater, and other components, making them unique in their composition. Meanwhile, rice stands out with its increased protein and carbohydrate content

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +907.1%
Contains more WaterWater +16.3%
Contains more OtherOther +200%
Contains more ProteinProtein +63%
Contains more CarbsCarbs +92.3%

Calories

Rice has 130 kcal of calories; however, mashed potatoes have 89 kcal, making them a lower-calorie alternative. 

Protein

Mashed potatoes only have 1.65g of protein, whereas rice has 2.69g

Fats

Comparing the fat types in mashed potatoes and rice, mashed potatoes have a higher proportion of monounsaturated and polyunsaturated fat, with values of 0.72g and 1.342g. In contrast, rice contains relatively lower amounts of monounsaturated fat and polyunsaturated fat, with values of 0.088g and 0.076 g, respectively. Mashed potatoes significantly stand out with a substantial increase in monounsaturated fat and a remarkable increase in polyunsaturated fat compared to rice. Moreover, mashed potatoes notably reduce saturated fat compared to rice.

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated Fat: Sat. Fat 0.577 g
Monounsaturated Fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +718.2%
Contains more Poly. FatPolyunsaturated fat +1665.8%
Contains less Sat. FatSaturated Fat -86.7%

Carbohydrates

Rice has more net carbohydrates (27.77g) than mashed potatoes (13.35g), so potatoes are a comparatively lower-carb choice. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rice
0
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~
~equal in Maltose ~
~equal in Galactose ~

Vitamins

Mashed potatoes are much higher in vitamins AA, RAE, and E than rice. However, rice has higher vitamin B1B5folate, and vitamin B12 levels than mashed potatoes. Interestingly, rice doesn't contain vitamin K, whereas mashed potatoes do. The amounts of vitamins B2B3, and B6 are essentially the same.

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% 11% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Rice
4
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +950%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +538.1%
Contains more Vitamin B1Vitamin B1 +986.7%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more FolateFolate +544.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Minerals

Mashed potatoes have slightly higher levels of CalciumMagnesiumPhosphorus, and Potassium compared to rice.

 Rice surpasses mashed potatoes in IronZincCopperManganese, and Selenium content. 

Notably, rice contains significantly less Sodium, whereas mashed potatoes have a remarkably higher Sodium content.

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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +717.1%
Contains more PhosphorusPhosphorus +37.2%
Contains more IronIron +287.1%
Contains more CopperCopper +97.1%
Contains more ZincZinc +122.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +381.6%
Contains more SeleniumSelenium +837.5%

Glycemic Index

The average glycemic index value of mashed potatoes is 87. On the other hand, the glycemic index value of rice is 60.

Visit our Glycemic Index Chart page to learn the glycemic index scores of various foods.

Glycemic Load

Both mashed potatoes and rice have high glycemic loads, with mashed potatoes having a glycemic load of 28 and rice having a slightly lower glycemic load of 26.

Insulin Index

Mashed potatoes have a higher insulin index (118) than rice, which has a lower insulin index (79). 

Acidity

Mashed potatoes have a lower acidity based on PRAL (-3.6 alkaline) than rice, which has a higher acidity based on PRAL (1.7 acidic).

Weight Loss and Diets

Regarding weight loss and dietary considerations, mashed potatoes can be enjoyed in moderation with a balanced diet. Portion control is essential due to the calorie density of added butter and milk. Mashed potatoes might not align well with keto diets due to their carb content. However, vegetarian, pescetarian and vegan diets can be embraced using plant-based alternatives.

In contrast, rice offers diverse dietary roles:

Rice in Weight Loss: Associated with Asian cuisine, rice can contribute to weight loss by promoting satiety and controlling calorie intake. However, portion management remains crucial.

Diet Compatibility: Rice serves well in vegan diets and as a dairy substitute. However, its high carb content makes it unsuitable for keto diets.

Bodybuilding: Rice is beneficial for quick, absorbable carbs pre- or post-workout.

Baby Food: Due to their digestibility, rice-based baby formulas are standard and gentler for infants.

Rice Diet: The calorie-restricted rice diet claims weight loss benefits, but experts warn against its sustainability due to potential nutrient deficiencies.

Gluten-Free and Lactose Intolerance: Rice is gluten-free and safe for people with celiac disease, and rice milk is an alternative for those with lactose intolerance.

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Some peptides in rice and potato may inhibit the activity of ACE (angiotensin-converting enzyme), similar to antihypertensive medications (Captopril, Lisinopril, Perindopril, etc.). Besides, some peptides in rice may increase NO release (1.2).

According to studies, potato consumption may improve lipid profiles and decrease markers of inflammation. Regarding rice, these effects are unknown (3).

There is no evidence linking higher white rice consumption to a higher risk of stroke or coronary artery disease. However, in some populations, eating white rice may be linked to a higher risk of developing metabolic syndrome (4). 

Diabetes

In light of research findings, heightened consumption of potatoes is potentially associated with an increased risk of type 2 diabetes. Nevertheless, this risk can be tempered through thoughtful dietary decisions, like opting for whole grains over potatoes (5).  

Similarly, white rice consumption has shown a positive correlation with the risk of diabetes development. To mitigate this risk, experts recommend substituting white rice with brown rice, which offers a more favorable nutritional profile (6). 

Digestive Health

Regarding fiber content, mashed potatoes, exceptionally if prepared from peeled potatoes, generally contain less fiber than whole potatoes with the skin. Fiber is pivotal in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. However, mashed potatoes might be fiberless unless prepared with unpeeled potatoes or supplemented with high-fiber ingredients.

An interesting phenomenon occurs with potatoes known as retrogradation when they are cooked and cooled. This process leads to the development of resistant starch, which acts as a prebiotic that fosters the growth of beneficial gut bacteria. Regrettably, mashing potatoes and consuming them immediately after cooking limits resistant starch formation (7). 

In contrast, white rice is recognized for its relatively low dietary fiber content, making it suitable for those with diarrhea. While both white and brown rice are generally tolerable for individuals with irritable bowel syndrome (IBS)only white rice is deemed safe during inflammatory bowel disease (IBD) episodes, including Crohn's disease and ulcerative colitis (8.9). 

Notably, brown rice, a commendable dietary fiber source, holds potential benefits. Dietary fiber is acknowledged for its ability to alleviate chronic constipation symptoms and reduce the risk of gastrointestinal conditions such as gastroesophageal reflux disease (GERD), duodenal ulcersdiverticulitishemorrhoids, and colon cancer (10).  

Cancer

Acrylamide, an amine carcinogen, has drawn attention to potatoes, especially in cooked carbohydrate-rich diets like several potato dishes. Concerns regarding their possible consequences for cancer have been raised as a result (11). 

However, despite being a mainstay, rice is known to contain the hazardous element arsenic. Several studies show no conclusive links between eating rice and the risk of developing cancer (12).  

Downsides and Risks

Many foods contain tiny levels of arsenic, but these concentrations are not harmful. However, it is possible to get mass-produced rice with higher than usual arsenic levels. These are mainly caused by contaminated soil and water close to industrial sources. Concentrations of arsenic can cause several harmful side effects, including congenital disabilities during pregnancy, neurological illnessesmetabolic abnormalities, and diabetes (13). 

Video Summary

 

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: January 24, 2024
Medically reviewed by Igor Bussel

Infographic

Mashed potato vs Rice infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Rice Opinion
Calories 89kcal 130kcal Rice
Protein 1.65g 2.69g Rice
Fats 2.82g 0.28g Mashed potato
Net carbs 13.35g 27.77g Rice
Carbs 14.65g 28.17g Rice
Magnesium 15mg 12mg Mashed potato
Calcium 18mg 10mg Mashed potato
Potassium 286mg 35mg Mashed potato
Iron 0.31mg 1.2mg Rice
Sugar 0.5g 0.05g Rice
Fiber 1.3g 0.4g Mashed potato
Copper 0.035mg 0.069mg Rice
Zinc 0.22mg 0.49mg Rice
Starch 12.1g Mashed potato
Phosphorus 59mg 43mg Mashed potato
Sodium 306mg 1mg Rice
Vitamin A 185IU 0IU Mashed potato
Vitamin A RAE 43µg 0µg Mashed potato
Vitamin E 0.42mg 0.04mg Mashed potato
Manganese 0.098mg 0.472mg Rice
Selenium 0.8µg 7.5µg Rice
Vitamin B1 0.015mg 0.163mg Rice
Vitamin B2 0.015mg 0.013mg Mashed potato
Vitamin B3 1.08mg 1.476mg Rice
Vitamin B5 0.39mg Rice
Vitamin B6 0.12mg 0.093mg Mashed potato
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 0µg Mashed potato
Folate 9µg 58µg Rice
Trans Fat 0.105g Rice
Choline 13.4mg 2.1mg Mashed potato
Saturated Fat 0.577g 0.077g Rice
Monounsaturated Fat 0.72g 0.088g Mashed potato
Polyunsaturated fat 1.342g 0.076g Mashed potato
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Fructose 0.2g Mashed potato
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - ALA 0.174g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
9%
Mashed potato
12%
Rice
Minerals Daily Need Coverage Score
15%
Mashed potato
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 305mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.5g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 27)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1)
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.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.