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.
- Mashed potato has a higher glycemic index (87) than brown rice (66).
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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.098mg | 0.974mg | 38% |
| Vitamin B1 | 0.015mg | 0.178mg | 14% |
| Sodium | 306mg | 4mg | 13% |
| Vitamin B3 | 1.08mg | 2.561mg | 9% |
| Selenium | 0.8µg | 5.8µg | 9% |
| Copper | 0.035mg | 0.106mg | 8% |
| Vitamin B5 | 0.38mg | 8% | |
| Polyunsaturated fat | 1.342g | 0.366g | 7% |
| Phosphorus | 59mg | 103mg | 6% |
| Magnesium | 15mg | 39mg | 6% |
| Potassium | 286mg | 86mg | 6% |
| Vitamin K | 5.9µg | 0.2µg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Starch | 12.1g | 24.79g | 5% |
| Zinc | 0.22mg | 0.71mg | 4% |
| Carbs | 14.65g | 25.58g | 4% |
| Vitamin B2 | 0.015mg | 0.069mg | 4% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Fats | 2.82g | 0.97g | 3% |
| Iron | 0.31mg | 0.56mg | 3% |
| Protein | 1.65g | 2.74g | 2% |
| Calories | 89kcal | 123kcal | 2% |
| Vitamin E | 0.42mg | 0.17mg | 2% |
| Calcium | 18mg | 3mg | 2% |
| Saturated fat | 0.577g | 0.26g | 1% |
| Fiber | 1.3g | 1.6g | 1% |
| Monounsaturated fat | 0.72g | 0.369g | 1% |
| Choline | 13.4mg | 9.2mg | 1% |
| Net carbs | 13.35g | 23.98g | N/A |
| Sugar | 0.5g | 0.24g | N/A |
| Vitamin B6 | 0.12mg | 0.123mg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Fructose | 0.2g | 0g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 0.011g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 0.355g | N/A |
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
