Potato vs. Rice — In-Depth Nutrition Comparison
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How are potatoes and rice different?
- Potatoes are higher in vitamin B6, potassium, vitamin C, fiber, and copper; however, rice is richer in selenium, manganese, vitamin B1, and folate.
- Daily need coverage for vitamin B6 for potatoes is 17% higher.
- Rice has a lower glycemic index (60) than potatoes (86).
Potatoes, baked, flesh, and skin, without salt and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.
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 | +133.3% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +1428.6% |
| Contains more CopperCopper | +71% |
| Contains more PhosphorusPhosphorus | +62.8% |
| Contains more IronIron | +11.1% |
| Contains more ZincZinc | +36.1% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +115.5% |
| Contains more SeleniumSelenium | +1775% |
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 B2Vitamin B2 | +269.2% |
| Contains more Vitamin B6Vitamin B6 | +234.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +154.7% |
| Contains more FolateFolate | +107.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.311mg | 0.093mg | 17% |
| Potassium | 535mg | 35mg | 15% |
| Selenium | 0.4µg | 7.5µg | 13% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Manganese | 0.219mg | 0.472mg | 11% |
| Vitamin B1 | 0.064mg | 0.163mg | 8% |
| Folate | 28µg | 58µg | 8% |
| Fiber | 2.2g | 0.4g | 7% |
| Starch | 17.27g | 7% | |
| Copper | 0.118mg | 0.069mg | 5% |
| Magnesium | 28mg | 12mg | 4% |
| Phosphorus | 70mg | 43mg | 4% |
| Vitamin B2 | 0.048mg | 0.013mg | 3% |
| Calories | 93kcal | 130kcal | 2% |
| Carbs | 21.15g | 28.17g | 2% |
| Iron | 1.08mg | 1.2mg | 2% |
| Vitamin K | 2µg | 0µg | 2% |
| Choline | 14.8mg | 2.1mg | 2% |
| Calcium | 15mg | 10mg | 1% |
| Zinc | 0.36mg | 0.49mg | 1% |
| Protein | 2.5g | 2.69g | 0% |
| Protein per 100 calories | 2.7g | 2.1g | N/A |
| Calories per 10 g protein | 372kcal | 483kcal | N/A |
| Weight per 100 calories | 108g | 77g | N/A |
| Fats | 0.13g | 0.28g | 0% |
| Net carbs | 18.95g | 27.77g | N/A |
| Sugar | 1.18g | 0.05g | N/A |
| Sodium | 10mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin E | 0.04mg | 0.04mg | 0% |
| Vitamin B3 | 1.41mg | 1.476mg | 0% |
| Vitamin B5 | 0.376mg | 0.39mg | 0% |
| Saturated fat | 0.034g | 0.077g | 0% |
| Monounsaturated fat | 0.003g | 0.088g | 0% |
| Polyunsaturated fat | 0.057g | 0.076g | 0% |
| Tryptophan | 0.025mg | 0.031mg | 0% |
| Threonine | 0.081mg | 0.096mg | 0% |
| Isoleucine | 0.08mg | 0.116mg | 0% |
| Leucine | 0.119mg | 0.222mg | 0% |
| Lysine | 0.13mg | 0.097mg | 0% |
| Methionine | 0.038mg | 0.063mg | 0% |
| Phenylalanine | 0.099mg | 0.144mg | 0% |
| Valine | 0.125mg | 0.164mg | 0% |
| Histidine | 0.042mg | 0.063mg | 0% |
| Fructose | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +216.7% |
| Contains more FatsFats | +115.4% |
| Contains more CarbsCarbs | +33.2% |
~equal in
Protein
~2.69g
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.8% |
| Contains more Mono. FatMonounsaturated fat | +2833.3% |
| Contains more Poly. FatPolyunsaturated fat | +33.3% |
