Brown rice vs. Potato — In-Depth Nutrition Comparison
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Differences between brown rice and potatoes
- Brown rice has more manganese, selenium, vitamin B1, and vitamin B3, while potatoes have more vitamin B6, potassium, vitamin C, and iron.
- Brown rice's daily need coverage for manganese is 33% higher.
- Potatoes contain 15 times less selenium than brown rice. Brown rice contains 5.8µg of selenium, while potatoes contain 0.4µg.
- Brown rice has a lower glycemic index. The glycemic index of brown rice is 66, while the glycemic index of potatoes is 86.
The food types used in this comparison are Rice, brown, long-grain, cooked and Potatoes, baked, flesh, and skin, without salt.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +39.3% |
| Contains more ZincZinc | +97.2% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +344.7% |
| Contains more SeleniumSelenium | +1350% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +522.1% |
| Contains more IronIron | +92.9% |
| Contains more CopperCopper | +11.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +325% |
| Contains more Vitamin B1Vitamin B1 | +178.1% |
| Contains more Vitamin B2Vitamin B2 | +43.8% |
| Contains more Vitamin B3Vitamin B3 | +81.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +152.8% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more FolateFolate | +211.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.219mg | 33% |
| Vitamin B6 | 0.123mg | 0.311mg | 14% |
| Potassium | 86mg | 535mg | 13% |
| Vitamin C | 0mg | 9.6mg | 11% |
| Selenium | 5.8µg | 0.4µg | 10% |
| Vitamin B1 | 0.178mg | 0.064mg | 10% |
| Iron | 0.56mg | 1.08mg | 7% |
| Vitamin B3 | 2.561mg | 1.41mg | 7% |
| Phosphorus | 103mg | 70mg | 5% |
| Folate | 9µg | 28µg | 5% |
| Magnesium | 39mg | 28mg | 3% |
| Zinc | 0.71mg | 0.36mg | 3% |
| Starch | 24.79g | 17.27g | 3% |
| Calories | 123kcal | 93kcal | 2% |
| Fiber | 1.6g | 2.2g | 2% |
| Vitamin B2 | 0.069mg | 0.048mg | 2% |
| Vitamin K | 0.2µg | 2µg | 2% |
| Polyunsaturated fat | 0.366g | 0.057g | 2% |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Fats | 0.97g | 0.13g | 1% |
| Carbs | 25.58g | 21.15g | 1% |
| Calcium | 3mg | 15mg | 1% |
| Copper | 0.106mg | 0.118mg | 1% |
| Vitamin E | 0.17mg | 0.04mg | 1% |
| Choline | 9.2mg | 14.8mg | 1% |
| Saturated fat | 0.26g | 0.034g | 1% |
| Monounsaturated fat | 0.369g | 0.003g | 1% |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein | 2.74g | 2.5g | 0% |
| Protein per 100 calories | 2.2g | 2.7g | N/A |
| Calories per 10 g protein | 449kcal | 372kcal | N/A |
| Weight per 100 calories | 81g | 108g | N/A |
| Net carbs | 23.98g | 18.95g | N/A |
| Sugar | 0.24g | 1.18g | N/A |
| Sodium | 4mg | 10mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B5 | 0.38mg | 0.376mg | 0% |
| Tryptophan | 0.033mg | 0.025mg | 0% |
| Threonine | 0.095mg | 0.081mg | 0% |
| Isoleucine | 0.109mg | 0.08mg | 0% |
| Leucine | 0.214mg | 0.119mg | 0% |
| Lysine | 0.099mg | 0.13mg | 0% |
| Methionine | 0.058mg | 0.038mg | 0% |
| Phenylalanine | 0.133mg | 0.099mg | 0% |
| Valine | 0.151mg | 0.125mg | 0% |
| Histidine | 0.066mg | 0.042mg | 0% |
| Fructose | 0g | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more FatsFats | +646.2% |
| Contains more CarbsCarbs | +20.9% |
~equal in
Protein
~2.5g
~equal in
Water
~74.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | +12200% |
| Contains more Poly. FatPolyunsaturated fat | +542.1% |
| Contains less Sat. FatSaturated fat | -86.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +43.5% |
| Contains more SucroseSucrose | +66.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
