Potato vs. Rice Nutrition Comparison — Carbs, Calories, and Glycemic Index

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. 

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.

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

Potato

6

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

Potato

5

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.

Cardiovascular Health

Section reviewed by cardiologist 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).