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Potato vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between potatoes and wild rice raw

  • Potatoes have more vitamin C; however, wild rice raw is richer in phosphorus, zinc, manganese, copper, magnesium, vitamin B3, folate, vitamin B2, and fiber.
  • Wild rice raw covers your daily phosphorus needs 54% more than potatoes.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of wild rice raw is 57.

Specific food types used in this comparison are Potatoes, flesh and skin, raw and Wild rice, raw.

Infographic

Potato vs Wild rice raw 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
1
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +669.6%
Contains more CalciumCalcium +75%
Contains more IronIron +142%
Contains more CopperCopper +376.4%
Contains more ZincZinc +1886.7%
Contains more PhosphorusPhosphorus +659.6%
Contains more ManganeseManganese +564.5%
Contains more SeleniumSelenium +600%
~equal in Potassium ~427mg

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
1
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +718.8%
Contains more Vitamin B3Vitamin B3 +534.6%
Contains more Vitamin B5Vitamin B5 +264.1%
Contains more Vitamin B6Vitamin B6 +31.2%
Contains more FolateFolate +533.3%
Contains more CholineCholine +189.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +921.3%
Contains more ProteinProtein +618.5%
Contains more FatsFats +1100%
Contains more CarbsCarbs +328.2%
Contains more OtherOther +36.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +7850%
Contains more Poly. FatPolyunsaturated fat +1509.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
3
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +294.1%
~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 Wild rice raw
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 Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Wild rice raw DV% diff.
Phosphorus 57mg 433mg 54%
Zinc 0.3mg 5.96mg 51%
Manganese 0.2mg 1.329mg 49%
Copper 0.11mg 0.524mg 46%
Magnesium 23mg 177mg 37%
Vitamin B3 1.061mg 6.733mg 35%
Protein 2.05g 14.73g 25%
Vitamin C 19.7mg 0mg 22%
Folate 15µg 95µg 20%
Carbs 17.49g 74.9g 19%
Vitamin B2 0.032mg 0.262mg 18%
Vitamin B5 0.295mg 1.074mg 16%
Fiber 2.1g 6.2g 16%
Calories 77kcal 357kcal 14%
Iron 0.81mg 1.96mg 14%
Vitamin B6 0.298mg 0.391mg 7%
Starch 15.29g 6%
Vitamin E 0.01mg 0.82mg 5%
Choline 12.1mg 35mg 4%
Polyunsaturated fat 0.042g 0.676g 4%
Selenium 0.4µg 2.8µg 4%
Vitamin B1 0.081mg 0.115mg 3%
Fats 0.09g 1.08g 2%
Calcium 12mg 21mg 1%
Saturated fat 0.025g 0.156g 1%
Net carbs 15.39g 68.7g N/A
Potassium 425mg 427mg 0%
Sugar 0.82g 2.5g N/A
Sodium 6mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 2µg 1.9µg 0%
Monounsaturated fat 0.002g 0.159g 0%
Tryptophan 0.021mg 0.179mg 0%
Threonine 0.067mg 0.469mg 0%
Isoleucine 0.066mg 0.618mg 0%
Leucine 0.098mg 1.018mg 0%
Lysine 0.107mg 0.629mg 0%
Methionine 0.032mg 0.438mg 0%
Phenylalanine 0.081mg 0.721mg 0%
Valine 0.103mg 0.858mg 0%
Histidine 0.035mg 0.384mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Wild rice raw
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
37%
Wild rice raw
Minerals Daily Need Coverage Score
19%
Potato
96%
Wild rice raw

Comparison summary

Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.131g)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.