Brown rice vs. Potato — In-Depth Nutrition Comparison
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How are brown rice and potatoes different?
- Brown rice is higher in manganese, selenium, vitamin B3, vitamin B1, and phosphorus; however, potatoes are richer in vitamin C, vitamin B6, and potassium.
- Daily need coverage for manganese for brown rice is 34% higher.
- Brown rice contains 15 times more selenium than potatoes. While brown rice contains 5.8µg of selenium, potatoes contain only 0.4µg.
- Brown rice has a lower glycemic index (66) than potatoes (86).
Rice, brown, long-grain, cooked and Potatoes, flesh and skin, raw are the varieties used in this article.
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 | +69.6% |
| Contains more ZincZinc | +136.7% |
| Contains more PhosphorusPhosphorus | +80.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +387% |
| Contains more SeleniumSelenium | +1350% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +394.2% |
| Contains more IronIron | +44.6% |
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 EVitamin E | +1600% |
| Contains more Vitamin B1Vitamin B1 | +119.8% |
| Contains more Vitamin B2Vitamin B2 | +115.6% |
| Contains more Vitamin B3Vitamin B3 | +141.4% |
| Contains more Vitamin B5Vitamin B5 | +28.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +142.3% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +31.5% |
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:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +33.7% |
| Contains more FatsFats | +977.8% |
| Contains more CarbsCarbs | +46.3% |
| Contains more WaterWater | +12.8% |
| Contains more OtherOther | +154.5% |
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
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +18350% |
| Contains more Poly. FatPolyunsaturated fat | +771.4% |
| Contains less Sat. FatSaturated fat | -90.4% |
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:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +62.1% |
| Contains more SucroseSucrose | +41.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~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 Saturated fat |
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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 Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.974mg | 0.2mg | 34% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.123mg | 0.298mg | 13% |
| Selenium | 5.8µg | 0.4µg | 10% |
| Potassium | 86mg | 425mg | 10% |
| Vitamin B3 | 2.561mg | 1.061mg | 9% |
| Vitamin B1 | 0.178mg | 0.081mg | 8% |
| Phosphorus | 103mg | 57mg | 7% |
| Starch | 24.79g | 15.29g | 4% |
| Magnesium | 39mg | 23mg | 4% |
| Zinc | 0.71mg | 0.3mg | 4% |
| Vitamin B2 | 0.069mg | 0.032mg | 3% |
| Carbs | 25.58g | 17.49g | 3% |
| Iron | 0.56mg | 0.81mg | 3% |
| Vitamin B5 | 0.38mg | 0.295mg | 2% |
| Vitamin K | 0.2µg | 2µg | 2% |
| Folate | 9µg | 15µg | 2% |
| Polyunsaturated fat | 0.366g | 0.042g | 2% |
| Calories | 123kcal | 77kcal | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Vitamin E | 0.17mg | 0.01mg | 1% |
| Protein | 2.74g | 2.05g | 1% |
| Calcium | 3mg | 12mg | 1% |
| Choline | 9.2mg | 12.1mg | 1% |
| Saturated fat | 0.26g | 0.025g | 1% |
| Monounsaturated fat | 0.369g | 0.002g | 1% |
| Fats | 0.97g | 0.09g | 1% |
| Net carbs | 23.98g | 15.39g | N/A |
| Sugar | 0.24g | 0.82g | N/A |
| Copper | 0.106mg | 0.11mg | 0% |
| Sodium | 4mg | 6mg | 0% |
| Tryptophan | 0.033mg | 0.021mg | 0% |
| Threonine | 0.095mg | 0.067mg | 0% |
| Isoleucine | 0.109mg | 0.066mg | 0% |
| Leucine | 0.214mg | 0.098mg | 0% |
| Lysine | 0.099mg | 0.107mg | 0% |
| Methionine | 0.058mg | 0.032mg | 0% |
| Phenylalanine | 0.133mg | 0.081mg | 0% |
| Valine | 0.151mg | 0.103mg | 0% |
| Histidine | 0.066mg | 0.035mg | 0% |
| Fructose | 0g | 0.26g | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | 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
13%
17%
Minerals Daily Need Coverage Score
32%
19%
Comparison summary
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.235g)
Which food is cheaper?
Potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
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.