Rice vs. Mashed potato — In-Depth Nutrition Comparison
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The main differences between rice and mashed potato
- Rice is richer in manganese and selenium, yet mashed potato is richer in potassium and polyunsaturated fat.
- Daily need coverage for manganese for rice is 16% higher.
- Rice contains 9 times more selenium than mashed potato. Rice contains 7.5µg of selenium, while mashed potato contains 0.8µg.
- Rice contains less sodium.
- Rice has a lower glycemic index than mashed potato.
Food types used in this article are Rice, white, long-grain, regular, unenriched, cooked without salt and Fast foods, potato, mashed.
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 CopperCopper | +97.1% |
| Contains more ZincZinc | +122.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +381.6% |
| Contains more SeleniumSelenium | +837.5% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +717.1% |
| Contains more IronIron | +55% |
| Contains more PhosphorusPhosphorus | +37.2% |
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 | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +170% |
| Contains more Vitamin B6Vitamin B6 | +29% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +538.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +63% |
| Contains more CarbsCarbs | +92.3% |
| Contains more FatsFats | +907.1% |
| Contains more WaterWater | +16.3% |
| Contains more OtherOther | +200% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 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 | -86.7% |
| Contains more Mono. FatMonounsaturated fat | +718.2% |
| Contains more Poly. FatPolyunsaturated fat | +1665.8% |
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 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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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.472mg | 0.098mg | 16% |
| Sodium | 1mg | 306mg | 13% |
| Selenium | 7.5µg | 0.8µg | 12% |
| Vitamin B5 | 0.39mg | 8% | |
| Polyunsaturated fat | 0.076g | 1.342g | 8% |
| Potassium | 35mg | 286mg | 7% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Carbs | 28.17g | 14.65g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Copper | 0.069mg | 0.035mg | 4% |
| Vitamin B3 | 0.4mg | 1.08mg | 4% |
| Fiber | 0.4g | 1.3g | 4% |
| Fats | 0.28g | 2.82g | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin E | 0.04mg | 0.42mg | 3% |
| Folate | 3µg | 9µg | 2% |
| Choline | 2.1mg | 13.4mg | 2% |
| Saturated fat | 0.077g | 0.577g | 2% |
| Monounsaturated fat | 0.088g | 0.72g | 2% |
| Protein | 2.69g | 1.65g | 2% |
| Calories | 130kcal | 89kcal | 2% |
| Vitamin B6 | 0.093mg | 0.12mg | 2% |
| Phosphorus | 43mg | 59mg | 2% |
| Zinc | 0.49mg | 0.22mg | 2% |
| Iron | 0.2mg | 0.31mg | 1% |
| Calcium | 10mg | 18mg | 1% |
| Magnesium | 12mg | 15mg | 1% |
| Net carbs | 27.77g | 13.35g | N/A |
| Sugar | 0.05g | 0.5g | N/A |
| Vitamin B1 | 0.02mg | 0.015mg | 0% |
| Vitamin B2 | 0.013mg | 0.015mg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | 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
5%
9%
Minerals Daily Need Coverage Score
18%
15%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.5g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 27)
Which food is cheaper?
Mashed potato is cheaper (difference - $1)
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.