Potato vs. Brown rice — In-Depth Nutrition Comparison
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Differences between potatoes and brown rice
- Potatoes have more vitamin B6, potassium, vitamin C, and iron, while brown rice has more manganese, selenium, vitamin B1, and vitamin B3.
- Brown rice's daily need coverage for manganese is 33% higher.
- Brown rice has a lower glycemic index. The glycemic index of brown rice is 66, while the glycemic index of potatoes is 86.
The food types used in this comparison are Potatoes, baked, flesh, and skin, without salt and Rice, brown, long-grain, cooked.
Infographic
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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 CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +522.1% |
| Contains more IronIron | +92.9% |
| Contains more CopperCopper | +11.3% |
| Contains more MagnesiumMagnesium | +39.3% |
| Contains more ZincZinc | +97.2% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +344.7% |
| Contains more SeleniumSelenium | +1350% |
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 B6Vitamin B6 | +152.8% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more FolateFolate | +211.1% |
| Contains more CholineCholine | +60.9% |
| Contains more Vitamin EVitamin E | +325% |
| Contains more Vitamin B1Vitamin B1 | +178.1% |
| Contains more Vitamin B2Vitamin B2 | +43.8% |
| Contains more Vitamin B3Vitamin B3 | +81.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.219mg | 0.974mg | 33% |
| Vitamin B6 | 0.311mg | 0.123mg | 14% |
| Potassium | 535mg | 86mg | 13% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Vitamin B1 | 0.064mg | 0.178mg | 10% |
| Selenium | 0.4µg | 5.8µg | 10% |
| Iron | 1.08mg | 0.56mg | 7% |
| Vitamin B3 | 1.41mg | 2.561mg | 7% |
| Folate | 28µg | 9µg | 5% |
| Phosphorus | 70mg | 103mg | 5% |
| Magnesium | 28mg | 39mg | 3% |
| Zinc | 0.36mg | 0.71mg | 3% |
| Starch | 17.27g | 24.79g | 3% |
| Calories | 93kcal | 123kcal | 2% |
| Polyunsaturated fat | 0.057g | 0.366g | 2% |
| Vitamin K | 2µg | 0.2µg | 2% |
| Vitamin B2 | 0.048mg | 0.069mg | 2% |
| Fiber | 2.2g | 1.6g | 2% |
| Monounsaturated fat | 0.003g | 0.369g | 1% |
| Vitamin E | 0.04mg | 0.17mg | 1% |
| Copper | 0.118mg | 0.106mg | 1% |
| Fats | 0.13g | 0.97g | 1% |
| Calcium | 15mg | 3mg | 1% |
| Carbs | 21.15g | 25.58g | 1% |
| Choline | 14.8mg | 9.2mg | 1% |
| Saturated fat | 0.034g | 0.26g | 1% |
| Protein | 2.5g | 2.74g | 0% |
| Net carbs | 18.95g | 23.98g | N/A |
| Sugar | 1.18g | 0.24g | N/A |
| Sodium | 10mg | 4mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B5 | 0.376mg | 0.38mg | 0% |
| Tryptophan | 0.025mg | 0.033mg | 0% |
| Threonine | 0.081mg | 0.095mg | 0% |
| Isoleucine | 0.08mg | 0.109mg | 0% |
| Leucine | 0.119mg | 0.214mg | 0% |
| Lysine | 0.13mg | 0.099mg | 0% |
| Methionine | 0.038mg | 0.058mg | 0% |
| Phenylalanine | 0.099mg | 0.133mg | 0% |
| Valine | 0.125mg | 0.151mg | 0% |
| Histidine | 0.042mg | 0.066mg | 0% |
| Fructose | 0.34g | 0g | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more OtherOther | +202.3% |
| Contains more FatsFats | +646.2% |
| Contains more CarbsCarbs | +20.9% |
~equal in
Protein
~2.74g
~equal in
Water
~70.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
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 | -86.9% |
| Contains more Mono. FatMonounsaturated fat | +12200% |
| Contains more Poly. FatPolyunsaturated fat | +542.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +66.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +43.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
