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Rice vs. Potato — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on January 16, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Rice
vs
Potato

Summary

Potato is a root, starchy vegetable, while white rice is a refined grain.

White rice is considerably higher in calories and net carbs, while potatoes are 5.5 times richer in dietary fiber. Potatoes also provide 3 times more vitamins B2 and B6, 15 times more potassium, and 2 times more magnesium.

At the same time, white rice provides 2 times more vitamin B1 and folate and 2 times less sodium.

On average, potato has higher glycemic and insulin index values. 

Based on their PRAL values, potatoes are alkaline-forming, while rice is acid-forming.

 

Introduction

Potato is a root vegetable, while white rice is a type of refined grain; however, they are both staple foods in many cultures around the world. Potato and rice are usually cheap and dense sources of various nutrients, but how similar or different are they really? In this article, we will answer this and other questions with a primary focus on nutrition and health.

Taste and Use

Both potatoes and rice are versatile foods that can be used in a variety of dishes and preparations, but they have different tastes and uses.

Potatoes have a starchy, earthy flavor and are often used as a side dish or in dishes like mashed potatoes, potato salad, and french fries. Rice, on the other hand, has a mild, slightly nutty flavor and is used as a staple food in many cultures, as well as in dishes like rice pilaf, sushi, and risotto. 

Nutrition

The nutritional information below is presented for baked potatoes (peel and flesh), without salt, and cooked regular, long-grain, enriched white rice in 100g serving sizes.

However, the average serving sizes of rice and potato per person are a little larger. Rice has an average serving size of one cup or 158g. At the same time, an average potato weighs around 173g, while one large and one small potato can weigh 299g and 138g, respectively. 

Macronutrients and Calories

Rice and potato are similar in macronutrient content; however, rice is slightly denser in nutrients. Rice consists of 69% water and 31% nutrients, while potato comprises 75% water and 25% nutrients.

Calories

Cooked rice is significantly higher in calories compared to baked potatoes. A 100g serving of rice contains 130 calories, while the same serving of baked potatoes provides 93 calories.

However, it is essential to note that potatoes cooked in oil can contain significantly more calories. For example, a 100g serving of French fries contains 312 calories.

Carbohydrates

Rice is richer in overall carbohydrates, especially net carbs, while potatoes provide considerably more dietary fiber.

For every 100g serving, rice provides 7g more carbohydrates, containing 28g carbs, while potatoes have 21g.

Potatoes are 5.5 times richer in dietary fiber. The fiber found in potatoes consists of nearly equal amounts of soluble and insoluble fiber (1). Potatoes also contain more sugar, while white rice is higher in starch.

Unlike brown rice, refined white rice is low in dietary fiber, providing only 0.4g per 100g serving.

Protein

Potatoes and rice contain similar amounts of protein, with rice being slightly higher. Overall, these foods are not significant sources of protein.

A 100g serving of potato and rice provides 2.5g and 2.7g of protein, respectively. 

Fats

Cooked rice and baked potatoes contain insignificant amounts of fats.

Vitamins

Potato can be considered to be the winner in this category. Potatoes are 3 times richer in vitamins B2 and B6. They also contain vitamins A, C, and K, which rice lacks entirely.

At the same time, rice contains twice more vitamin B1 and folate (vitamin B9).

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Potato
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin B1Vitamin B1 +154.7%
Contains more FolateFolate +107.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B6Vitamin B6 +234.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +604.8%
~equal in Vitamin E ~0.04mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.41mg
~equal in Vitamin B5 ~0.376mg
~equal in Vitamin B12 ~0µg

Minerals

Potatoes are also overall richer in minerals, containing 15 times more potassium and 2 times more magnesium. Potatoes also contain more phosphorus, calcium, and copper.

Rice is slightly higher in zinc and iron and contains almost 2 times less sodium.

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more ZincZinc +36.1%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +115.5%
Contains more SeleniumSelenium +1775%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +1428.6%
Contains more CopperCopper +71%
Contains more PhosphorusPhosphorus +62.8%
~equal in Iron ~1.08mg

Glycemic Index

The glycemic index of rice and potatoes can vary greatly depending on the exact variety and cooking method.

Basmati white rice has a moderate average glycemic index of 60. Meanwhile, Jasmine white rice has a higher glycemic index of 89, and brown rice has a low glycemic index of 50 (2).

Boiled potato has a high average glycemic index of 73, while baked Irish potato has a glycemic index of 83 (2).

Overall, potato tends to have a higher average glycemic index compared to white rice.

Insulin Index

The insulin index of foods shows how much the blood insulin levels rise in the blood after consumption.

Potatoes also have a higher insulin index of 121, while the insulin index of rice is 79 (3).

Acidity

Potatoes have a pH value of around 5.4 to 5.9, while the pH values of rice fall in the range of 6 to 6.7 (4). This shows potatoes to be slightly more acidic.

However, according to their PRAL values, inside the body, potatoes are alkaline-forming, while rice is acid-forming.

Health Impact

Potatoes and rice are both nutritious foods that can be part of a healthy diet. Despite this, they might also have adverse effects on health. In this section, we will look at the facts behind the health impacts of these foods.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

A study has found a significant correlation between white rice intake and risk factors for cardiovascular disease. However, these results regarding the correlation between refined rice intake and cardiovascular mortality were inconsistent (5).

Similarly, research states an association between higher consumption of baked, boiled, mashed, or fried potatoes and an increased risk of high blood pressure (6).

Conversely, other studies concluded that potatoes and potato nutrients might positively impact risk factors for chronic disease, including blood pressure, blood lipids, and inflammation (7).

White rice intake seems to have either an adverse or no correlation with cardiovascular risk factors, while high consumption of potatoes has either an adverse or a positive impact.

Diabetes

As mentioned previously, potatoes have higher glycemic and insulin index values compared to white rice, raising blood glucose and insulin levels quicker after intake.

However, high, consistent consumption of white rice can increase the risk of developing type 2 diabetes (8). Cutting down on white rice and adding more whole grains, vegetables, fruits, legumes, and nuts can be recommended for people trying to reduce this risk (9).

Studies of potatoes and diabetes are not conclusive. Some research does suggest a correlation between high potato consumption and the development of type 2 diabetes (10).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: January 16, 2023
Medically reviewed by Igor Bussel

Infographic

Rice vs Potato infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Potato
2
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 FatsFats +115.4%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +216.7%
~equal in Protein ~2.5g
~equal in Water ~74.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
2
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated Fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +33.3%
Contains less Sat. FatSaturated Fat -55.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Potato Opinion
Calories 130kcal 93kcal Rice
Protein 2.69g 2.5g Rice
Fats 0.28g 0.13g Rice
Vitamin C 0mg 9.6mg Potato
Net carbs 27.77g 18.95g Rice
Carbs 28.17g 21.15g Rice
Magnesium 12mg 28mg Potato
Calcium 10mg 15mg Potato
Potassium 35mg 535mg Potato
Iron 1.2mg 1.08mg Rice
Sugar 0.05g 1.18g Rice
Fiber 0.4g 2.2g Potato
Copper 0.069mg 0.118mg Potato
Zinc 0.49mg 0.36mg Rice
Starch 17.27g Potato
Phosphorus 43mg 70mg Potato
Sodium 1mg 10mg Rice
Vitamin A 0IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 0.04mg 0.04mg
Manganese 0.472mg 0.219mg Rice
Selenium 7.5µg 0.4µg Rice
Vitamin B1 0.163mg 0.064mg Rice
Vitamin B2 0.013mg 0.048mg Potato
Vitamin B3 1.476mg 1.41mg Rice
Vitamin B5 0.39mg 0.376mg Rice
Vitamin B6 0.093mg 0.311mg Potato
Vitamin K 0µg 2µg Potato
Folate 58µg 28µg Rice
Choline 2.1mg 14.8mg Potato
Saturated Fat 0.077g 0.034g Potato
Monounsaturated Fat 0.088g 0.003g Rice
Polyunsaturated fat 0.076g 0.057g Rice
Tryptophan 0.031mg 0.025mg Rice
Threonine 0.096mg 0.081mg Rice
Isoleucine 0.116mg 0.08mg Rice
Leucine 0.222mg 0.119mg Rice
Lysine 0.097mg 0.13mg Potato
Methionine 0.063mg 0.038mg Rice
Phenylalanine 0.144mg 0.099mg Rice
Valine 0.164mg 0.125mg Rice
Histidine 0.063mg 0.042mg Rice
Fructose 0.34g Potato

Which food is preferable for your diet?

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

People also compare

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
12%
Rice
17%
Potato
Minerals Daily Need Coverage Score
22%
Rice
22%
Potato

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 26)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.