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  6. Brown rice vs. Potato

Brown rice vs. Potato — In-Depth Nutrition Comparison

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Differences between Brown rice and Potato

  • Brown rice has more Manganese, Selenium, Vitamin B1, and Vitamin B3, while Potato has more Vitamin B6, Potassium, Vitamin C, and Iron.
  • Brown rice's daily need coverage for Manganese is 33% higher.
  • Potato contains 15 times less Selenium than Brown rice. Brown rice contains 5.8µg of Selenium, while Potato contains 0.4µg.

The food types used in this comparison are Rice, brown, long-grain, cooked and Potatoes, baked, flesh and skin, without salt.

Infographic

Brown rice vs Potato 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.
Brown rice
Brown rice
6
:
4
Potato
Potato
Contains more Magnesium +39.3%
Contains more Phosphorus +47.1%
Contains less Sodium -60%
Contains more Zinc +97.2%
Contains more Manganese +344.7%
Contains more Selenium +1350%
Contains more Calcium +400%
Contains more Iron +92.9%
Contains more Potassium +522.1%
Contains more Copper +11.3%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Magnesium +39.3%
Contains more Phosphorus +47.1%
Contains less Sodium -60%
Contains more Zinc +97.2%
Contains more Manganese +344.7%
Contains more Selenium +1350%
Contains more Calcium +400%
Contains more Iron +92.9%
Contains more Potassium +522.1%
Contains more Copper +11.3%

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.
Brown rice
Brown rice
5
:
5
Potato
Potato
Contains more Vitamin E +325%
Contains more Vitamin B1 +178.1%
Contains more Vitamin B2 +43.8%
Contains more Vitamin B3 +81.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +152.8%
Contains more Folate +211.1%
Contains more Vitamin K +900%
Equal in Vitamin B5 - 0.376
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin E +325%
Contains more Vitamin B1 +178.1%
Contains more Vitamin B2 +43.8%
Contains more Vitamin B3 +81.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +152.8%
Contains more Folate +211.1%
Contains more Vitamin K +900%
Equal in Vitamin B5 - 0.376

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Potato
Potato
Contains more Fats +646.2%
Contains more Carbs +20.9%
Contains more Other +202.3%
Equal in Protein - 2.5
Equal in Water - 74.89
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +646.2%
Contains more Carbs +20.9%
Contains more Other +202.3%
Equal in Protein - 2.5
Equal in Water - 74.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +12200%
Contains more Polyunsaturated fat +542.1%
Contains less Saturated Fat -86.9%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +12200%
Contains more Polyunsaturated fat +542.1%
Contains less Saturated Fat -86.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
3
Potato
Potato
Contains more Starch +43.5%
Contains more Sucrose +66.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
94% 2% 2% 2%
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
Contains more Starch +43.5%
Contains more Sucrose +66.7%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Potato Opinion
Net carbs 23.98g 18.95g Brown rice
Protein 2.74g 2.5g Brown rice
Fats 0.97g 0.13g Brown rice
Carbs 25.58g 21.15g Brown rice
Calories 123kcal 93kcal Brown rice
Starch 24.79g 17.27g Brown rice
Fructose 0g 0.34g Potato
Sugar 0.24g 1.18g Brown rice
Fiber 1.6g 2.2g Potato
Calcium 3mg 15mg Potato
Iron 0.56mg 1.08mg Potato
Magnesium 39mg 28mg Brown rice
Phosphorus 103mg 70mg Brown rice
Potassium 86mg 535mg Potato
Sodium 4mg 10mg Brown rice
Zinc 0.71mg 0.36mg Brown rice
Copper 0.106mg 0.118mg Potato
Manganese 0.974mg 0.219mg Brown rice
Selenium 5.8µg 0.4µg Brown rice
Vitamin A 0IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 0.17mg 0.04mg Brown rice
Vitamin C 0mg 9.6mg Potato
Vitamin B1 0.178mg 0.064mg Brown rice
Vitamin B2 0.069mg 0.048mg Brown rice
Vitamin B3 2.561mg 1.41mg Brown rice
Vitamin B5 0.38mg 0.376mg Brown rice
Vitamin B6 0.123mg 0.311mg Potato
Folate 9µg 28µg Potato
Vitamin K 0.2µg 2µg Potato
Tryptophan 0.033mg 0.025mg Brown rice
Threonine 0.095mg 0.081mg Brown rice
Isoleucine 0.109mg 0.08mg Brown rice
Leucine 0.214mg 0.119mg Brown rice
Lysine 0.099mg 0.13mg Potato
Methionine 0.058mg 0.038mg Brown rice
Phenylalanine 0.133mg 0.099mg Brown rice
Valine 0.151mg 0.125mg Brown rice
Histidine 0.066mg 0.042mg Brown rice
Saturated Fat 0.26g 0.034g Potato
Monounsaturated Fat 0.369g 0.003g Brown rice
Polyunsaturated fat 0.366g 0.057g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Brown rice
17%
Potato
Minerals Daily Need Coverage Score
32%
Brown rice
22%
Potato

Comparison summary

Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.226g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.