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.
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
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Iron
+80.6%
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Magnesium
+160%
Contains
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Phosphorus
+74.6%
Contains
less
Sodium
-98.7%
Contains
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Zinc
+222.7%
Contains
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Copper
+202.9%
Contains
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Manganese
+893.9%
Contains
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Selenium
+625%
Contains
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Calcium
+500%
Contains
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Potassium
+232.6%
Contains
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Iron
+80.6%
Contains
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Magnesium
+160%
Contains
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Phosphorus
+74.6%
Contains
less
Sodium
-98.7%
Contains
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Zinc
+222.7%
Contains
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Copper
+202.9%
Contains
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Manganese
+893.9%
Contains
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Selenium
+625%
Contains
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Calcium
+500%
Contains
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Potassium
+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
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Vitamin B1
+1086.7%
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Vitamin B2
+360%
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Vitamin B3
+137.1%
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Vitamin A
+∞%
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Vitamin E
+147.1%
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Vitamin B12
+∞%
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Vitamin K
+2850%
Equal in Vitamin B6 - 0.12
Equal in Folate - 9
Contains
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Vitamin B1
+1086.7%
Contains
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Vitamin B2
+360%
Contains
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Vitamin B3
+137.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+147.1%
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Vitamin B12
+∞%
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Vitamin K
+2850%
Equal in Vitamin B6 - 0.12
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+66.1%
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Carbs
+74.6%
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Fats
+190.7%
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Water
+13.3%
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Other
+186.4%
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
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Protein
+66.1%
Contains
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Carbs
+74.6%
Contains
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Fats
+190.7%
Contains
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Water
+13.3%
Contains
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Other
+186.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-54.9%
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Monounsaturated Fat
+95.1%
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Polyunsaturated fat
+266.7%
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Contains
less
Saturated Fat
-54.9%
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Monounsaturated Fat
+95.1%
Contains
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Polyunsaturated fat
+266.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+104.9%
Contains
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Sucrose
+140%
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Glucose
+∞%
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Fructose
+∞%
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
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Starch
+104.9%
Contains
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Sucrose
+140%
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Glucose
+∞%
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Fructose
+∞%
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 price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.98g | 13.35g |
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| Protein | 2.74g | 1.65g |
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| Fats | 0.97g | 2.82g |
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| Carbs | 25.58g | 14.65g |
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| Calories | 123kcal | 89kcal |
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| Starch | 24.79g | 12.1g |
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| Fructose | 0g | 0.2g |
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| Sugar | 0.24g | 0.5g |
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| Fiber | 1.6g | 1.3g |
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| Calcium | 3mg | 18mg |
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| Iron | 0.56mg | 0.31mg |
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| Magnesium | 39mg | 15mg |
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| Phosphorus | 103mg | 59mg |
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| Potassium | 86mg | 286mg |
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| Sodium | 4mg | 306mg |
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| Zinc | 0.71mg | 0.22mg |
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| Copper | 0.106mg | 0.035mg |
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| Manganese | 0.974mg | 0.098mg |
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| Selenium | 5.8µg | 0.8µg |
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| Vitamin A | 0IU | 185IU |
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| Vitamin A RAE | 0µg | 43µg |
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| Vitamin E | 0.17mg | 0.42mg |
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| Vitamin B1 | 0.178mg | 0.015mg |
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| Vitamin B2 | 0.069mg | 0.015mg |
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| Vitamin B3 | 2.561mg | 1.08mg |
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| Vitamin B5 | 0.38mg |
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| Vitamin B6 | 0.123mg | 0.12mg |
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| Folate | 9µg | 9µg | |
| Vitamin B12 | 0µg | 0.07µg |
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| Vitamin K | 0.2µg | 5.9µg |
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| Tryptophan | 0.033mg |
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| Threonine | 0.095mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.214mg |
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| Lysine | 0.099mg |
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| Methionine | 0.058mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.151mg |
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| Histidine | 0.066mg |
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| Trans Fat | 0g | 0.105g |
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| Saturated Fat | 0.26g | 0.577g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.369g | 0.72g |
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| Polyunsaturated fat | 0.366g | 1.342g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.001g |
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| Omega-6 - Linoleic acid | 0.355g | 1.146g |
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| Omega-3 - ALA | 0.011g | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
14%
9%
Minerals Daily Need Coverage Score
32%
15%
Comparison summary
Which food is cheaper?
Mashed potato is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 302mg)
Which food is lower in Saturated Fat?
Brown rice is lower in Saturated Fat (difference - 0.317g)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.