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  6. Mashed potato vs. Rice

Mashed potato vs. Rice — In-Depth Nutrition Comparison

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The main differences between mashed potato and rice

  • Mashed potato is richer in potassium and polyunsaturated fat, yet rice is richer in manganese, vitamin B1, folate, selenium, and iron.
  • Daily need coverage for manganese for rice is 16% higher.
  • Mashed potato contains 306 times more sodium than rice. Mashed potato contains 306mg of sodium, while rice contains 1mg.
  • Rice has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Mashed potato vs Rice infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Rice
Rice
6
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%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +717.1%
Contains more PhosphorusPhosphorus +37.2%
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%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 14% 8.4% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8%
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
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 Vitamin B1Vitamin B1 +986.7%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more FolateFolate +544.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Rice DV% diff.
Manganese 0.098mg 0.472mg 16%
Sodium 306mg 1mg 13%
Selenium 0.8µg 7.5µg 12%
Vitamin B1 0.015mg 0.163mg 12%
Folate 9µg 58µg 12%
Iron 0.31mg 1.2mg 11%
Vitamin B5 0.39mg 8%
Polyunsaturated fat 1.342g 0.076g 8%
Potassium 286mg 35mg 7%
Carbs 14.65g 28.17g 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin K 5.9µg 0µg 5%
Fats 2.82g 0.28g 4%
Fiber 1.3g 0.4g 4%
Copper 0.035mg 0.069mg 4%
Vitamin E 0.42mg 0.04mg 3%
Vitamin B12 0.07µg 0µg 3%
Calories 89kcal 130kcal 2%
Protein 1.65g 2.69g 2%
Zinc 0.22mg 0.49mg 2%
Phosphorus 59mg 43mg 2%
Vitamin B3 1.08mg 1.476mg 2%
Vitamin B6 0.12mg 0.093mg 2%
Choline 13.4mg 2.1mg 2%
Saturated fat 0.577g 0.077g 2%
Monounsaturated fat 0.72g 0.088g 2%
Magnesium 15mg 12mg 1%
Calcium 18mg 10mg 1%
Protein per 100 calories 1.9g 2.1g N/A
Calories per 10 g protein 539kcal 483kcal N/A
Weight per 100 calories 112g 77g N/A
Unsaturated / Saturated Fat ratio 3.6 2.1 N/A
Net carbs 13.35g 27.77g N/A
Sugar 0.5g 0.05g N/A
Vitamin B2 0.015mg 0.013mg 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 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +907.1%
Contains more WaterWater +16.3%
Contains more OtherOther +200%
Contains more ProteinProtein +63%
Contains more CarbsCarbs +92.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +718.2%
Contains more Poly. FatPolyunsaturated fat +1665.8%
Contains less Sat. FatSaturated fat -86.7%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.