Rice vs. Mashed potato — Health Impact and Nutrition Comparison

Calories

Rice has 130 kcal of calories; however, mashed potatoes have 89 kcal, making them a lower-calorie alternative. 

Protein

Mashed potatoes only have 1.65g of protein, whereas rice has 2.69g. 

Fats

Comparing the fat types in mashed potatoes and rice, mashed potatoes have a higher proportion of monounsaturated and polyunsaturated fat, with values of 0.72g and 1.342g. In contrast, rice contains relatively lower amounts of monounsaturated fat and polyunsaturated fat, with values of 0.088g and 0.076 g, respectively. Mashed potatoes significantly stand out with a substantial increase in monounsaturated fat and a remarkable increase in polyunsaturated fat compared to rice. Moreover, mashed potatoes notably reduce saturated fat compared to rice.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rice

1

Saturated fat: Sat. Fat 0.077 g

Monounsaturated fat: Mono. Fat 0.088 g

Polyunsaturated fat: Poly. Fat 0.076 g

Mashed potato

2

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%

Carbohydrates

Rice has more net carbohydrates (27.77g) than mashed potatoes (13.35g), so potatoes are a comparatively lower-carb choice. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Rice

0

Mashed potato

0

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

Vitamins

Mashed potatoes are much higher in vitamins A, A, RAE, and E than rice. However, rice has higher vitamin B1, B5, folate, and vitamin B12 levels than mashed potatoes. Interestingly, rice doesn't contain vitamin K, whereas mashed potatoes do. The amounts of vitamins B2, B3, and B6 are essentially the same.

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.

Rice

4

Mashed potato

7

Contains more Vitamin B1Vitamin B1	+986.7%
Contains more Vitamin B3Vitamin B3	+36.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+544.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+950%
Contains more Vitamin B2Vitamin B2	+15.4%
Contains more Vitamin B6Vitamin B6	+29%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+538.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

Minerals

Mashed potatoes have slightly higher levels of Calcium, Magnesium, Phosphorus, and Potassium compared to rice.

 Rice surpasses mashed potatoes in Iron, Zinc, Copper, Manganese, and Selenium content. 

Notably, rice contains significantly less Sodium, whereas mashed potatoes have a remarkably higher Sodium content.

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.

Rice

6

Mashed potato

4

Contains more IronIron	+287.1%
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 PhosphorusPhosphorus	+37.2%

Glycemic Index

The average glycemic index value of mashed potatoes is 87. On the other hand, the glycemic index value of rice is 60.

Visit our Glycemic Index Chart page to learn the glycemic index scores of various foods.

Glycemic Load

Both mashed potatoes and rice have high glycemic loads, with mashed potatoes having a glycemic load of 28 and rice having a slightly lower glycemic load of 26.

Insulin Index

Mashed potatoes have a higher insulin index (118) than rice, which has a lower insulin index (79). 

Acidity

Mashed potatoes have a lower acidity based on PRAL (-3.6 alkaline) than rice, which has a higher acidity based on PRAL (1.7 acidic).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Some peptides in rice and potato may inhibit the activity of ACE (angiotensin-converting enzyme), similar to antihypertensive medications (Captopril, Lisinopril, Perindopril, etc.). Besides, some peptides in rice may increase NO release (1.2).

According to studies, potato consumption may improve lipid profiles and decrease markers of inflammation. Regarding rice, these effects are unknown (3).

There is no evidence linking higher white rice consumption to a higher risk of stroke or coronary artery disease. However, in some populations, eating white rice may be linked to a higher risk of developing metabolic syndrome (4). 

Diabetes

In light of research findings, heightened consumption of potatoes is potentially associated with an increased risk of type 2 diabetes. Nevertheless, this risk can be tempered through thoughtful dietary decisions, like opting for whole grains over potatoes (5).  

Similarly, white rice consumption has shown a positive correlation with the risk of diabetes development. To mitigate this risk, experts recommend substituting white rice with brown rice, which offers a more favorable nutritional profile (6). 

Digestive Health

Regarding fiber content, mashed potatoes, exceptionally if prepared from peeled potatoes, generally contain less fiber than whole potatoes with the skin. Fiber is pivotal in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. However, mashed potatoes might be fiberless unless prepared with unpeeled potatoes or supplemented with high-fiber ingredients.

An interesting phenomenon occurs with potatoes known as retrogradation when they are cooked and cooled. This process leads to the development of resistant starch, which acts as a prebiotic that fosters the growth of beneficial gut bacteria. Regrettably, mashing potatoes and consuming them immediately after cooking limits resistant starch formation (7). 

In contrast, white rice is recognized for its relatively low dietary fiber content, making it suitable for those with diarrhea. While both white and brown rice are generally tolerable for individuals with irritable bowel syndrome (IBS), only white rice is deemed safe during inflammatory bowel disease (IBD) episodes, including Crohn's disease and ulcerative colitis (8.9). 

Notably, brown rice, a commendable dietary fiber source, holds potential benefits. Dietary fiber is acknowledged for its ability to alleviate chronic constipation symptoms and reduce the risk of gastrointestinal conditions such as gastroesophageal reflux disease (GERD), duodenal ulcers, diverticulitis, hemorrhoids, and colon cancer (10).  

Cancer

Acrylamide, an amine carcinogen, has drawn attention to potatoes, especially in cooked carbohydrate-rich diets like several potato dishes. Concerns regarding their possible consequences for cancer have been raised as a result (11). 

However, despite being a mainstay, rice is known to contain the hazardous element arsenic. Several studies show no conclusive links between eating rice and the risk of developing cancer (12).