Brown rice vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between brown rice and mashed potato?
- Brown rice is richer in manganese, vitamin B1, vitamin B3, selenium, copper, phosphorus, and magnesium, while mashed potato is higher in potassium.
- Brown rice's daily need coverage for manganese is 38% higher.
- Mashed potato has 12 times less vitamin B1 than brown rice. Brown rice has 0.178mg of vitamin B1, while mashed potato has 0.015mg.
- Brown rice is lower in sodium.
- Mashed potato has a higher glycemic index (87) than brown rice (66).
We used Rice, brown, long-grain, cooked and Fast foods, potato, mashed types in this comparison.
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 MagnesiumMagnesium | +160% |
| Contains more IronIron | +80.6% |
| Contains more CopperCopper | +202.9% |
| Contains more ZincZinc | +222.7% |
| Contains more PhosphorusPhosphorus | +74.6% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +893.9% |
| Contains more SeleniumSelenium | +625% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +232.6% |
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 B1Vitamin B1 | +1086.7% |
| Contains more Vitamin B2Vitamin B2 | +360% |
| Contains more Vitamin B3Vitamin B3 | +137.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +147.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2850% |
| Contains more CholineCholine | +45.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.098mg | 38% |
| Vitamin B1 | 0.178mg | 0.015mg | 14% |
| Sodium | 4mg | 306mg | 13% |
| Vitamin B3 | 2.561mg | 1.08mg | 9% |
| Selenium | 5.8µg | 0.8µg | 9% |
| Copper | 0.106mg | 0.035mg | 8% |
| Vitamin B5 | 0.38mg | 8% | |
| Polyunsaturated fat | 0.366g | 1.342g | 7% |
| Phosphorus | 103mg | 59mg | 6% |
| Magnesium | 39mg | 15mg | 6% |
| Potassium | 86mg | 286mg | 6% |
| Vitamin K | 0.2µg | 5.9µg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 24.79g | 12.1g | 5% |
| Zinc | 0.71mg | 0.22mg | 4% |
| Carbs | 25.58g | 14.65g | 4% |
| Vitamin B2 | 0.069mg | 0.015mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Fats | 0.97g | 2.82g | 3% |
| Iron | 0.56mg | 0.31mg | 3% |
| Protein | 2.74g | 1.65g | 2% |
| Calories | 123kcal | 89kcal | 2% |
| Vitamin E | 0.17mg | 0.42mg | 2% |
| Calcium | 3mg | 18mg | 2% |
| Saturated fat | 0.26g | 0.577g | 1% |
| Fiber | 1.6g | 1.3g | 1% |
| Monounsaturated fat | 0.369g | 0.72g | 1% |
| Choline | 9.2mg | 13.4mg | 1% |
| Net carbs | 23.98g | 13.35g | N/A |
| Sugar | 0.24g | 0.5g | N/A |
| Vitamin B6 | 0.123mg | 0.12mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Fructose | 0g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.011g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.355g | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +66.1% |
| Contains more CarbsCarbs | +74.6% |
| Contains more FatsFats | +190.7% |
| Contains more WaterWater | +13.3% |
| Contains more OtherOther | +186.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -54.9% |
| Contains more Mono. FatMonounsaturated fat | +95.1% |
| Contains more Poly. FatPolyunsaturated fat | +266.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +104.9% |
| Contains more SucroseSucrose | +140% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
