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  6. Potato vs. Brown rice

Potato vs. Brown rice — In-Depth Nutrition Comparison

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How are Potato and Brown rice different?

  • Potato is higher in Vitamin C, Vitamin B6, and Potassium, however, Brown rice is richer in Manganese, Selenium, Vitamin B3, Vitamin B1, and Phosphorus.
  • Daily need coverage for Manganese from Brown rice is 34% higher.

Potatoes, flesh and skin, raw and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Potato vs Brown 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
Potato
3
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +394.2%
Contains more IronIron +44.6%
Contains more MagnesiumMagnesium +69.6%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +387%
Contains more SeleniumSelenium +1350%
~equal in Copper ~0.106mg

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
Potato
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 66% 0.12% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +142.3%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +66.7%
Contains more CholineCholine +31.5%
Contains more Vitamin E Vitamin E +1600%
Contains more Vitamin B1Vitamin B1 +119.8%
Contains more Vitamin B2Vitamin B2 +115.6%
Contains more Vitamin B3Vitamin B3 +141.4%
Contains more Vitamin B5Vitamin B5 +28.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +12.8%
Contains more OtherOther +154.5%
Contains more ProteinProtein +33.7%
Contains more FatsFats +977.8%
Contains more CarbsCarbs +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -90.4%
Contains more Mono. FatMonounsaturated Fat +18350%
Contains more Poly. FatPolyunsaturated fat +771.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
2
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
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 +62.1%
Contains more SucroseSucrose +41.2%
~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.
Potato Brown rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Brown rice Opinion
Calories 77kcal 123kcal Brown rice
Protein 2.05g 2.74g Brown rice
Fats 0.09g 0.97g Brown rice
Vitamin C 19.7mg 0mg Potato
Net carbs 15.39g 23.98g Brown rice
Carbs 17.49g 25.58g Brown rice
Magnesium 23mg 39mg Brown rice
Calcium 12mg 3mg Potato
Potassium 425mg 86mg Potato
Iron 0.81mg 0.56mg Potato
Sugar 0.82g 0.24g Brown rice
Fiber 2.1g 1.6g Potato
Copper 0.11mg 0.106mg Potato
Zinc 0.3mg 0.71mg Brown rice
Starch 15.29g 24.79g Brown rice
Phosphorus 57mg 103mg Brown rice
Sodium 6mg 4mg Brown rice
Vitamin A 2IU 0IU Potato
Vitamin E 0.01mg 0.17mg Brown rice
Manganese 0.2mg 0.974mg Brown rice
Selenium 0.4µg 5.8µg Brown rice
Vitamin B1 0.081mg 0.178mg Brown rice
Vitamin B2 0.032mg 0.069mg Brown rice
Vitamin B3 1.061mg 2.561mg Brown rice
Vitamin B5 0.295mg 0.38mg Brown rice
Vitamin B6 0.298mg 0.123mg Potato
Vitamin K 2µg 0.2µg Potato
Folate 15µg 9µg Potato
Choline 12.1mg 9.2mg Potato
Saturated Fat 0.025g 0.26g Potato
Monounsaturated Fat 0.002g 0.369g Brown rice
Polyunsaturated fat 0.042g 0.366g Brown rice
Tryptophan 0.021mg 0.033mg Brown rice
Threonine 0.067mg 0.095mg Brown rice
Isoleucine 0.066mg 0.109mg Brown rice
Leucine 0.098mg 0.214mg Brown rice
Lysine 0.107mg 0.099mg Potato
Methionine 0.032mg 0.058mg Brown rice
Phenylalanine 0.081mg 0.133mg Brown rice
Valine 0.103mg 0.151mg Brown rice
Histidine 0.035mg 0.066mg Brown rice
Fructose 0.26g 0g Potato
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
19%
Potato
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.235g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 20)
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.
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.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.