Brown rice vs. Potato salad — In-Depth Nutrition Comparison
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Differences between brown rice and potato salad
- Brown rice has more manganese, vitamin B3, vitamin B1, phosphorus, and magnesium, while potato salad has more vitamin C.
- Brown rice's daily need coverage for manganese is 38% higher.
- Potato salad contains 3 times less vitamin B3 than brown rice. Brown rice contains 2.561mg of vitamin B3, while potato salad contains 0.89mg.
- The amount of saturated fat in brown rice is lower.
- Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of brown rice is 66.
The food types used in this comparison are Rice, brown, long-grain, cooked and Potato salad, home-prepared.
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 ZincZinc | +129% |
| Contains more PhosphorusPhosphorus | +98.1% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +864.4% |
| Contains more SeleniumSelenium | +41.5% |
| Contains more CalciumCalcium | +533.3% |
| Contains more PotassiumPotassium | +195.3% |
| Contains more IronIron | +16.1% |
| Contains more CopperCopper | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +131.2% |
| Contains more Vitamin B2Vitamin B2 | +15% |
| Contains more Vitamin B3Vitamin B3 | +187.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +40.5% |
| Contains more Vitamin B6Vitamin B6 | +14.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.101mg | 38% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 4mg | 529mg | 23% |
| Polyunsaturated fat | 0.366g | 3.737g | 22% |
| Fats | 0.97g | 8.2g | 11% |
| Vitamin C | 0mg | 10mg | 11% |
| Vitamin B3 | 2.561mg | 0.89mg | 10% |
| Starch | 24.79g | 10% | |
| Vitamin B1 | 0.178mg | 0.077mg | 8% |
| Phosphorus | 103mg | 52mg | 7% |
| Magnesium | 39mg | 15mg | 6% |
| Saturated fat | 0.26g | 1.429g | 5% |
| Monounsaturated fat | 0.369g | 2.48g | 5% |
| Potassium | 86mg | 254mg | 5% |
| Carbs | 25.58g | 11.17g | 5% |
| Zinc | 0.71mg | 0.31mg | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Selenium | 5.8µg | 4.1µg | 3% |
| Vitamin B5 | 0.38mg | 0.534mg | 3% |
| Choline | 9.2mg | 2% | |
| Calcium | 3mg | 19mg | 2% |
| Folate | 9µg | 7µg | 1% |
| Vitamin B6 | 0.123mg | 0.141mg | 1% |
| Calories | 123kcal | 143kcal | 1% |
| Vitamin B2 | 0.069mg | 0.06mg | 1% |
| Vitamin E | 0.17mg | 1% | |
| Copper | 0.106mg | 0.118mg | 1% |
| Fiber | 1.6g | 1.3g | 1% |
| Iron | 0.56mg | 0.65mg | 1% |
| Protein | 2.74g | 2.68g | 0% |
| Net carbs | 23.98g | 9.87g | N/A |
| Sugar | 0.24g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.033mg | 0.042mg | 0% |
| Threonine | 0.095mg | 0.116mg | 0% |
| Isoleucine | 0.109mg | 0.141mg | 0% |
| Leucine | 0.214mg | 0.202mg | 0% |
| Lysine | 0.099mg | 0.171mg | 0% |
| Methionine | 0.058mg | 0.066mg | 0% |
| Phenylalanine | 0.133mg | 0.135mg | 0% |
| Valine | 0.151mg | 0.172mg | 0% |
| Histidine | 0.066mg | 0.062mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | 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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more CarbsCarbs | +129% |
| Contains more FatsFats | +745.4% |
| Contains more OtherOther | +343.2% |
~equal in
Protein
~2.68g
~equal in
Water
~76g
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
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -81.8% |
| Contains more Mono. FatMonounsaturated fat | +572.1% |
| Contains more Poly. FatPolyunsaturated fat | +921% |
