Potato vs. Wild rice — In-Depth Nutrition Comparison
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Summary of differences between potatoes and wild rice
- Potatoes have more vitamin B6, potassium, vitamin C, and iron; however, wild rice is higher in zinc.
- Potatoes cover your daily need for vitamin B6 14% more than wild rice.
- The glycemic index of potatoes is higher.
These are the specific foods used in this comparison Potatoes, baked, flesh and skin, without salt and Wild rice, 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 | +429.7% |
| Contains more IronIron | +80% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more ZincZinc | +272.2% |
| Contains more PhosphorusPhosphorus | +17.1% |
| Contains less SodiumSodium | -70% |
| Contains more ManganeseManganese | +28.8% |
| Contains more SeleniumSelenium | +100% |
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 | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +23.1% |
| Contains more Vitamin B5Vitamin B5 | +144.2% |
| Contains more Vitamin B6Vitamin B6 | +130.4% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more CholineCholine | +45.1% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B2Vitamin B2 | +81.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +232.5% |
| Contains more ProteinProtein | +59.6% |
| Contains more FatsFats | +161.5% |
~equal in
Carbs
~21.34g
~equal in
Water
~73.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -30.6% |
| Contains more Mono. FatMonounsaturated Fat | +1566.7% |
| Contains more Poly. FatPolyunsaturated fat | +273.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +21.2% |
| Contains more GlucoseGlucose | +120% |
| Contains more FructoseFructose | +70% |
~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 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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 93kcal | 101kcal |
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| Protein | 2.5g | 3.99g |
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| Fats | 0.13g | 0.34g |
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| Vitamin C | 9.6mg | 0mg |
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| Net carbs | 18.95g | 19.54g |
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| Carbs | 21.15g | 21.34g |
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| Magnesium | 28mg | 32mg |
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| Calcium | 15mg | 3mg |
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| Potassium | 535mg | 101mg |
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| Iron | 1.08mg | 0.6mg |
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| Sugar | 1.18g | 0.73g |
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| Fiber | 2.2g | 1.8g |
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| Copper | 0.118mg | 0.121mg |
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| Zinc | 0.36mg | 1.34mg |
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| Starch | 17.27g |
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| Phosphorus | 70mg | 82mg |
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| Sodium | 10mg | 3mg |
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| Vitamin A | 10IU | 3IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.04mg | 0.24mg |
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| Manganese | 0.219mg | 0.282mg |
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| Selenium | 0.4µg | 0.8µg |
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| Vitamin B1 | 0.064mg | 0.052mg |
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| Vitamin B2 | 0.048mg | 0.087mg |
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| Vitamin B3 | 1.41mg | 1.287mg |
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| Vitamin B5 | 0.376mg | 0.154mg |
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| Vitamin B6 | 0.311mg | 0.135mg |
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| Vitamin K | 2µg | 0.5µg |
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| Folate | 28µg | 26µg |
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| Choline | 14.8mg | 10.2mg |
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| Saturated Fat | 0.034g | 0.049g |
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| Monounsaturated Fat | 0.003g | 0.05g |
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| Polyunsaturated fat | 0.057g | 0.213g |
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| Tryptophan | 0.025mg | 0.049mg |
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| Threonine | 0.081mg | 0.127mg |
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| Isoleucine | 0.08mg | 0.167mg |
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| Leucine | 0.119mg | 0.276mg |
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| Lysine | 0.13mg | 0.17mg |
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| Methionine | 0.038mg | 0.119mg |
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| Phenylalanine | 0.099mg | 0.195mg |
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| Valine | 0.125mg | 0.232mg |
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| Histidine | 0.042mg | 0.104mg |
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| Fructose | 0.34g | 0.2g |
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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%
10%
Minerals Daily Need Coverage Score
22%
21%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Wild rice is lower in glycemic index (difference - 29)
Which food is cheaper?
Wild rice is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.015g)
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)
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.