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Potato vs. Glutinous rice — In-Depth Nutrition Comparison

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What are the differences between potatoes and glutinous rice?

  • Potatoes are higher in vitamin C, vitamin B6, potassium, iron, phosphorus, copper, and vitamin B1, yet glutinous rice is higher in selenium.
  • Potatoes' daily need coverage for vitamin C is 22% more.
  • Potatoes have 43 times more potassium than glutinous rice. While potatoes have 425mg of potassium, glutinous rice has only 10mg.
  • The glycemic index of potatoes is lower.

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

Infographic

Potato vs Glutinous 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.
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%
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%
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%
Contains more ZincZinc +36.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +1300%

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.
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%
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%
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%
Contains more Vitamin EVitamin E +300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Glutinous 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
17%
Potato
3%
Glutinous rice
Minerals Daily Need Coverage Score
19%
Potato
11%
Glutinous rice

Comparison summary

Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 12)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.