Russet potato vs. Rice — In-Depth Nutrition Comparison
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Differences between russet potatoes and rice
- Russet potatoes have more vitamin B6, potassium, iron, vitamin C, fiber, vitamin B3, and folate, while rice has more selenium and manganese.
- Russet potatoes' daily need coverage for vitamin B6 is 20% higher.
- Rice has a lower glycemic index. The glycemic index of rice is 60, while the glycemic index of russet potatoes is 82.
The food types used in this comparison are Potatoes, Russet, flesh and skin, baked and Rice, white, long-grain, regular, unenriched, cooked without salt.
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 | +150% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +1471.4% |
| Contains more IronIron | +435% |
| Contains more CopperCopper | +55.1% |
| Contains more PhosphorusPhosphorus | +65.1% |
| Contains more ZincZinc | +40% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +107% |
| Contains more SeleniumSelenium | +1400% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin B1Vitamin B1 | +235% |
| Contains more Vitamin B2Vitamin B2 | +269.2% |
| Contains more Vitamin B3Vitamin B3 | +237% |
| Contains more Vitamin B6Vitamin B6 | +280.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +614.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more OtherOther | +221.4% |
| Contains more FatsFats | +115.4% |
| Contains more CarbsCarbs | +31.4% |
~equal in
Protein
~2.69g
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains less Sat. FatSaturated fat | -58.4% |
| Contains more Mono. FatMonounsaturated fat | +2833.3% |
| Contains more Poly. FatPolyunsaturated fat | +40.7% |
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 Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.354mg | 0.093mg | 20% |
| Potassium | 550mg | 35mg | 15% |
| Selenium | 0.5µg | 7.5µg | 13% |
| Iron | 1.07mg | 0.2mg | 11% |
| Manganese | 0.228mg | 0.472mg | 11% |
| Vitamin C | 8.3mg | 0mg | 9% |
| Fiber | 2.3g | 0.4g | 8% |
| Starch | 17.45g | 7% | |
| Folate | 26µg | 3µg | 6% |
| Vitamin B3 | 1.348mg | 0.4mg | 6% |
| Magnesium | 30mg | 12mg | 4% |
| Copper | 0.107mg | 0.069mg | 4% |
| Phosphorus | 71mg | 43mg | 4% |
| Vitamin B1 | 0.067mg | 0.02mg | 4% |
| Vitamin B2 | 0.048mg | 0.013mg | 3% |
| Vitamin K | 2µg | 0µg | 2% |
| Choline | 15mg | 2.1mg | 2% |
| Calories | 97kcal | 130kcal | 2% |
| Carbs | 21.44g | 28.17g | 2% |
| Sodium | 14mg | 1mg | 1% |
| Zinc | 0.35mg | 0.49mg | 1% |
| Calcium | 18mg | 10mg | 1% |
| Protein | 2.63g | 2.69g | 0% |
| Fats | 0.13g | 0.28g | 0% |
| Net carbs | 19.14g | 27.77g | N/A |
| Sugar | 1.08g | 0.05g | N/A |
| Vitamin E | 0.07mg | 0.04mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B5 | 0.38mg | 0.39mg | 0% |
| Saturated fat | 0.032g | 0.077g | 0% |
| Monounsaturated fat | 0.003g | 0.088g | 0% |
| Polyunsaturated fat | 0.054g | 0.076g | 0% |
| Tryptophan | 0.027mg | 0.031mg | 0% |
| Threonine | 0.086mg | 0.096mg | 0% |
| Isoleucine | 0.085mg | 0.116mg | 0% |
| Leucine | 0.125mg | 0.222mg | 0% |
| Lysine | 0.137mg | 0.097mg | 0% |
| Methionine | 0.041mg | 0.063mg | 0% |
| Phenylalanine | 0.104mg | 0.144mg | 0% |
| Valine | 0.131mg | 0.164mg | 0% |
| Histidine | 0.044mg | 0.063mg | 0% |
| Fructose | 0.32g | 0% |
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
17%
5%
Minerals Daily Need Coverage Score
23%
18%
Comparison summary
Which food is lower in Saturated fat?
Russet potato is lower in Saturated fat (difference - 0.045g)
Which food is cheaper?
Russet potato is cheaper (difference - $1)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)