Potato vs. Rice, brown, parboiled, cooked, UNCLE BENS — In-Depth Nutrition Comparison
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A recap on differences between potatoes and rice, brown, parboiled, cooked, UNCLE BENS
- Potatoes have more vitamin B6, potassium, iron, and folate; however, rice, brown, parboiled, cooked, UNCLE BENS is higher in manganese and selenium.
- Rice, brown, parboiled, cooked, UNCLE BENS covers your daily manganese needs 40% more than potatoes.
- Rice, brown, parboiled, cooked, UNCLE BENS contains 9 times less potassium than potatoes. Potatoes contain 535mg of potassium, while rice, brown, parboiled, cooked, UNCLE BENS contains 61mg.
Food varieties used in this article are Potatoes, baked, flesh and skin, without salt and Rice, brown, parboiled, cooked, UNCLE BENS.
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.
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +777% |
| Contains more IronIron | +103.8% |
| Contains more MagnesiumMagnesium | +39.3% |
| Contains more ZincZinc | +113.9% |
| Contains more PhosphorusPhosphorus | +37.1% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +420.5% |
| Contains more SeleniumSelenium | +2250% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +36.7% |
| Contains more Vitamin B6Vitamin B6 | +182.7% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +236.4% |
| Contains more Vitamin B1Vitamin B1 | +51.6% |
| Contains more Vitamin B2Vitamin B2 | +45.8% |
| Contains more Vitamin B3Vitamin B3 | +35% |
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:
3.09 g
Fats:
0.85 g
Carbs:
31.33 g
Water:
64.38 g
Other:
0.35 g
| Contains more WaterWater | +16.3% |
| Contains more OtherOther | +280% |
| Contains more ProteinProtein | +23.6% |
| Contains more FatsFats | +553.8% |
| Contains more CarbsCarbs | +48.1% |
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
0.213 g
Monounsaturated fat:
Mono. Fat
0.3 g
Polyunsaturated fat:
Poly. Fat
0.269 g
| Contains less Sat. FatSaturated fat | -84% |
| Contains more Mono. FatMonounsaturated fat | +9900% |
| Contains more Poly. FatPolyunsaturated fat | +371.9% |
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:
29.27 g
Sucrose:
0.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +166.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +69.5% |
~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.
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| Lower in Cholesterol |
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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 price |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.219mg | 1.14mg | 40% |
| Selenium | 0.4µg | 9.4µg | 16% |
| Vitamin B6 | 0.311mg | 0.11mg | 15% |
| Potassium | 535mg | 61mg | 14% |
| Vitamin C | 9.6mg | 11% | |
| Iron | 1.08mg | 0.53mg | 7% |
| Folate | 28µg | 4µg | 6% |
| Starch | 17.27g | 29.27g | 5% |
| Zinc | 0.36mg | 0.77mg | 4% |
| Phosphorus | 70mg | 96mg | 4% |
| Carbs | 21.15g | 31.33g | 3% |
| Magnesium | 28mg | 39mg | 3% |
| Vitamin B3 | 1.41mg | 1.903mg | 3% |
| Vitamin B1 | 0.064mg | 0.097mg | 3% |
| Calories | 93kcal | 147kcal | 3% |
| Choline | 14.8mg | 4.4mg | 2% |
| Vitamin B5 | 0.376mg | 0.275mg | 2% |
| Vitamin B2 | 0.048mg | 0.07mg | 2% |
| Fiber | 2.2g | 1.7g | 2% |
| Polyunsaturated fat | 0.057g | 0.269g | 1% |
| Monounsaturated fat | 0.003g | 0.3g | 1% |
| Copper | 0.118mg | 0.129mg | 1% |
| Protein | 2.5g | 3.09g | 1% |
| Calcium | 15mg | 3mg | 1% |
| Vitamin K | 2µg | 0.4µg | 1% |
| Fats | 0.13g | 0.85g | 1% |
| Saturated fat | 0.034g | 0.213g | 1% |
| Net carbs | 18.95g | 29.63g | N/A |
| Sugar | 1.18g | 0.15g | N/A |
| Sodium | 10mg | 4mg | 0% |
| Vitamin E | 0.04mg | 0mg | 0% |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.081mg | 0% | |
| Isoleucine | 0.08mg | 0% | |
| Leucine | 0.119mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.099mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.042mg | 0% | |
| Fructose | 0.34g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.259g | N/A |
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%
10%
Minerals Daily Need Coverage Score
22%
36%
Comparison summary
Which food is lower in Cholesterol?
Rice, brown, parboiled, cooked, UNCLE BENS is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rice, brown, parboiled, cooked, UNCLE BENS is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Rice, brown, parboiled, cooked, UNCLE BENS contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Rice, brown, parboiled, cooked, UNCLE BENS is lower in glycemic index (difference - 86)
Which food is cheaper?
Rice, brown, parboiled, cooked, UNCLE BENS is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.179g)
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food is richer in minerals?
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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.