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  6. Mashed potato vs. Rice

Mashed potato vs. Rice — In-Depth Nutrition Comparison

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The main differences between mashed potato and rice

  • Mashed potato is richer in potassium and polyunsaturated fat, yet rice is richer in manganese and selenium.
  • Daily need coverage for manganese for rice is 16% higher.
  • Mashed potato contains 306 times more sodium than rice. Mashed potato contains 306mg of sodium, while rice contains 1mg.
  • Rice has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Mashed potato vs Rice 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Rice
Rice
5
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% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +717.1%
Contains more IronIron +55%
Contains more PhosphorusPhosphorus +37.2%
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%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Rice
Rice
2
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% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +538.1%
Contains more Vitamin B1Vitamin B1 +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
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%

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
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%

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
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Rice DV% diff.
Manganese 0.098mg 0.472mg 16%
Sodium 306mg 1mg 13%
Selenium 0.8µg 7.5µg 12%
Vitamin B5 0.39mg 8%
Polyunsaturated fat 1.342g 0.076g 8%
Potassium 286mg 35mg 7%
Vitamin K 5.9µg 0µg 5%
Carbs 14.65g 28.17g 5%
Vitamin A 43µg 0µg 5%
Starch 12.1g 5%
Copper 0.035mg 0.069mg 4%
Vitamin B3 1.08mg 0.4mg 4%
Fiber 1.3g 0.4g 4%
Fats 2.82g 0.28g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin E 0.42mg 0.04mg 3%
Folate 9µg 3µg 2%
Choline 13.4mg 2.1mg 2%
Saturated fat 0.577g 0.077g 2%
Monounsaturated fat 0.72g 0.088g 2%
Protein 1.65g 2.69g 2%
Calories 89kcal 130kcal 2%
Vitamin B6 0.12mg 0.093mg 2%
Phosphorus 59mg 43mg 2%
Zinc 0.22mg 0.49mg 2%
Iron 0.31mg 0.2mg 1%
Calcium 18mg 10mg 1%
Magnesium 15mg 12mg 1%
Net carbs 13.35g 27.77g N/A
Sugar 0.5g 0.05g N/A
Vitamin B1 0.015mg 0.02mg 0%
Vitamin B2 0.015mg 0.013mg 0%
Trans fat 0.105g N/A
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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

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
5%
Rice
Minerals Daily Need Coverage Score
15%
Mashed potato
18%
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 is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
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.

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/169757/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.