Mashed potato vs. Brown rice — In-Depth Nutrition Comparison
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What are the main differences between Mashed potato and Brown rice?
- Mashed potato is richer in Potassium, while Brown rice is higher in Manganese, Vitamin B1, Vitamin B3, Selenium, Copper, Phosphorus, and Magnesium.
- Brown rice's daily need coverage for Manganese is 38% higher.
- Brown rice has 77 times less Sodium than Mashed potato. Mashed potato has 306mg of Sodium, while Brown rice has 4mg.
We used Fast foods, potato, mashed and Rice, brown, long-grain, cooked types in this comparison.
Infographic
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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 | +500% |
| Contains more PotassiumPotassium | +232.6% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more IronIron | +80.6% |
| Contains more CopperCopper | +202.9% |
| Contains more ZincZinc | +222.7% |
| Contains more PhosphorusPhosphorus | +74.6% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +893.9% |
| Contains more SeleniumSelenium | +625% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +147.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2850% |
| Contains more CholineCholine | +45.7% |
| Contains more Vitamin B1Vitamin B1 | +1086.7% |
| Contains more Vitamin B2Vitamin B2 | +360% |
| Contains more Vitamin B3Vitamin B3 | +137.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more FatsFats | +190.7% |
| Contains more WaterWater | +13.3% |
| Contains more OtherOther | +186.4% |
| Contains more ProteinProtein | +66.1% |
| Contains more CarbsCarbs | +74.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.577 g
Monounsaturated Fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated Fat | +95.1% |
| Contains more Poly. FatPolyunsaturated fat | +266.7% |
| Contains less Sat. FatSaturated Fat | -54.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +104.9% |
| Contains more SucroseSucrose | +140% |
~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 price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 89kcal | 123kcal |
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| Protein | 1.65g | 2.74g |
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| Fats | 2.82g | 0.97g |
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| Net carbs | 13.35g | 23.98g |
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| Carbs | 14.65g | 25.58g |
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| Magnesium | 15mg | 39mg |
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| Calcium | 18mg | 3mg |
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| Potassium | 286mg | 86mg |
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| Iron | 0.31mg | 0.56mg |
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| Sugar | 0.5g | 0.24g |
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| Fiber | 1.3g | 1.6g |
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| Copper | 0.035mg | 0.106mg |
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| Zinc | 0.22mg | 0.71mg |
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| Starch | 12.1g | 24.79g |
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| Phosphorus | 59mg | 103mg |
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| Sodium | 306mg | 4mg |
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| Vitamin A | 185IU | 0IU |
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| Vitamin A | 43µg | 0µg |
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| Vitamin E | 0.42mg | 0.17mg |
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| Manganese | 0.098mg | 0.974mg |
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| Selenium | 0.8µg | 5.8µg |
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| Vitamin B1 | 0.015mg | 0.178mg |
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| Vitamin B2 | 0.015mg | 0.069mg |
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| Vitamin B3 | 1.08mg | 2.561mg |
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| Vitamin B5 | 0.38mg |
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| Vitamin B6 | 0.12mg | 0.123mg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 0.2µg |
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| Folate | 9µg | 9µg | |
| Trans Fat | 0.105g | 0g |
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| Choline | 13.4mg | 9.2mg |
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| Saturated Fat | 0.577g | 0.26g |
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| Monounsaturated Fat | 0.72g | 0.369g |
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| Polyunsaturated fat | 1.342g | 0.366g |
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| Tryptophan | 0.033mg |
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| Threonine | 0.095mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.214mg |
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| Lysine | 0.099mg |
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| Methionine | 0.058mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.151mg |
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| Histidine | 0.066mg |
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| Fructose | 0.2g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - ALA | 0.174g | 0.011g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.001g | 0g |
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| Omega-6 - Linoleic acid | 1.146g | 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
9%
13%
Minerals Daily Need Coverage Score
15%
32%
Comparison summary
Which food is cheaper?
Mashed potato is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 302mg)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 0.317g)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.