Potato vs. Rice — In-Depth Nutrition Comparison
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What are the differences between Potato and Rice?
- Potato is higher in Vitamin C, Vitamin B6, Potassium, Iron, Fiber, and Vitamin B1, yet Rice is higher in Selenium, and Manganese.
- Potato's daily need coverage for Vitamin C is 22% more.
- Potato has 12 times more Potassium than Rice. While Potato has 425mg of Potassium, Rice has only 35mg.
We used Potatoes, flesh and skin, raw and Rice, white, long-grain, regular, unenriched, cooked without salt 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 IronIron | +305% |
| Contains more CopperCopper | +59.4% |
| Contains more PhosphorusPhosphorus | +32.6% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +305% |
| Contains more Vitamin B2Vitamin B2 | +146.2% |
| Contains more Vitamin B3Vitamin B3 | +165.3% |
| Contains more Vitamin B6Vitamin B6 | +220.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +476.2% |
| Contains more Vitamin E Vitamin E | +300% |
| Contains more Vitamin B5Vitamin B5 | +32.2% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 77kcal | 130kcal |
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| Protein | 2.05g | 2.69g |
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| Fats | 0.09g | 0.28g |
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| Vitamin C | 19.7mg | 0mg |
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| Net carbs | 15.39g | 27.77g |
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| Carbs | 17.49g | 28.17g |
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| Magnesium | 23mg | 12mg |
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| Calcium | 12mg | 10mg |
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| Potassium | 425mg | 35mg |
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| Iron | 0.81mg | 0.2mg |
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| Sugar | 0.82g | 0.05g |
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| Fiber | 2.1g | 0.4g |
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| Copper | 0.11mg | 0.069mg |
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| Zinc | 0.3mg | 0.49mg |
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| Starch | 15.29g |
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| Phosphorus | 57mg | 43mg |
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| Sodium | 6mg | 1mg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 0.01mg | 0.04mg |
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| Manganese | 0.2mg | 0.472mg |
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| Selenium | 0.4µg | 7.5µg |
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| Vitamin B1 | 0.081mg | 0.02mg |
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| Vitamin B2 | 0.032mg | 0.013mg |
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| Vitamin B3 | 1.061mg | 0.4mg |
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| Vitamin B5 | 0.295mg | 0.39mg |
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| Vitamin B6 | 0.298mg | 0.093mg |
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| Vitamin K | 2µg | 0µg |
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| Folate | 15µg | 3µg |
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| Choline | 12.1mg | 2.1mg |
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| Saturated Fat | 0.025g | 0.077g |
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| Monounsaturated Fat | 0.002g | 0.088g |
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| Polyunsaturated fat | 0.042g | 0.076g |
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| Tryptophan | 0.021mg | 0.031mg |
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| Threonine | 0.067mg | 0.096mg |
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| Isoleucine | 0.066mg | 0.116mg |
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| Leucine | 0.098mg | 0.222mg |
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| Lysine | 0.107mg | 0.097mg |
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| Methionine | 0.032mg | 0.063mg |
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| Phenylalanine | 0.081mg | 0.144mg |
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| Valine | 0.103mg | 0.164mg |
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| Histidine | 0.035mg | 0.063mg |
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| Fructose | 0.26g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
19%
18%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 26)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)