Potato vs. Rice — In-Depth Nutrition Comparison
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What are the differences between potatoes and rice?
- Potatoes are higher in vitamin C, vitamin B6, potassium, and fiber, yet rice is higher in selenium, manganese, folate, and vitamin B1.
- Potatoes' daily need coverage for vitamin C is 22% more.
- Potatoes have 12 times more potassium than rice. While potatoes have 425mg of potassium, rice has only 35mg.
- The glycemic index of rice is lower.
We used Potatoes, flesh, and skin, raw and Rice, white, long-grain, regular, enriched, cooked types in this article.
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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 MagnesiumMagnesium | +91.7% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +1114.3% |
| Contains more CopperCopper | +59.4% |
| Contains more PhosphorusPhosphorus | +32.6% |
| Contains more IronIron | +48.1% |
| Contains more ZincZinc | +63.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +136% |
| Contains more SeleniumSelenium | +1775% |
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 CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +146.2% |
| Contains more Vitamin B6Vitamin B6 | +220.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +476.2% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +101.2% |
| Contains more Vitamin B3Vitamin B3 | +39.1% |
| Contains more Vitamin B5Vitamin B5 | +32.2% |
| Contains more FolateFolate | +286.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 19.7mg | 0mg | 22% |
| Vitamin B6 | 0.298mg | 0.093mg | 16% |
| Selenium | 0.4µg | 7.5µg | 13% |
| Manganese | 0.2mg | 0.472mg | 12% |
| Folate | 15µg | 58µg | 11% |
| Potassium | 425mg | 35mg | 11% |
| Vitamin B1 | 0.081mg | 0.163mg | 7% |
| Fiber | 2.1g | 0.4g | 7% |
| Starch | 15.29g | 6% | |
| Iron | 0.81mg | 1.2mg | 5% |
| Copper | 0.11mg | 0.069mg | 5% |
| Carbs | 17.49g | 28.17g | 4% |
| Vitamin B3 | 1.061mg | 1.476mg | 3% |
| Calories | 77kcal | 130kcal | 3% |
| Magnesium | 23mg | 12mg | 3% |
| Zinc | 0.3mg | 0.49mg | 2% |
| Phosphorus | 57mg | 43mg | 2% |
| Vitamin K | 2µg | 0µg | 2% |
| Vitamin B5 | 0.295mg | 0.39mg | 2% |
| Choline | 12.1mg | 2.1mg | 2% |
| Protein | 2.05g | 2.69g | 1% |
| Vitamin B2 | 0.032mg | 0.013mg | 1% |
| Fats | 0.09g | 0.28g | 0% |
| Net carbs | 15.39g | 27.77g | N/A |
| Calcium | 12mg | 10mg | 0% |
| Sugar | 0.82g | 0.05g | N/A |
| Sodium | 6mg | 1mg | 0% |
| Vitamin E | 0.01mg | 0.04mg | 0% |
| Saturated fat | 0.025g | 0.077g | 0% |
| Monounsaturated fat | 0.002g | 0.088g | 0% |
| Polyunsaturated fat | 0.042g | 0.076g | 0% |
| Tryptophan | 0.021mg | 0.031mg | 0% |
| Threonine | 0.067mg | 0.096mg | 0% |
| Isoleucine | 0.066mg | 0.116mg | 0% |
| Leucine | 0.098mg | 0.222mg | 0% |
| Lysine | 0.107mg | 0.097mg | 0% |
| Methionine | 0.032mg | 0.063mg | 0% |
| Phenylalanine | 0.081mg | 0.144mg | 0% |
| Valine | 0.103mg | 0.164mg | 0% |
| Histidine | 0.035mg | 0.063mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.8% |
| Contains more OtherOther | +166.7% |
| Contains more ProteinProtein | +31.2% |
| Contains more FatsFats | +211.1% |
| Contains more CarbsCarbs | +61.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.5% |
| Contains more Mono. FatMonounsaturated fat | +4300% |
| Contains more Poly. FatPolyunsaturated fat | +81% |