Brown rice vs. Potato — In-Depth Nutrition Comparison
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How are brown rice and potatoes different?
- Brown rice is higher in manganese, selenium, vitamin B3, vitamin B1, and phosphorus; however, potatoes are richer in vitamin C, vitamin B6, and potassium.
- Daily need coverage for manganese for brown rice is 34% higher.
- Brown rice contains 15 times more selenium than potatoes. While brown rice contains 5.8µg of selenium, potatoes contain only 0.4µg.
- Brown rice has a lower glycemic index (66) than potatoes (86).
Rice, brown, long-grain, cooked and Potatoes, flesh, and skin, raw are the varieties used in this article.
Infographic
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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 | +69.6% |
| Contains more ZincZinc | +136.7% |
| Contains more PhosphorusPhosphorus | +80.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +387% |
| Contains more SeleniumSelenium | +1350% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +394.2% |
| Contains more IronIron | +44.6% |
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 | +1600% |
| Contains more Vitamin B1Vitamin B1 | +119.8% |
| Contains more Vitamin B2Vitamin B2 | +115.6% |
| Contains more Vitamin B3Vitamin B3 | +141.4% |
| Contains more Vitamin B5Vitamin B5 | +28.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +142.3% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.974mg | 0.2mg | 34% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.123mg | 0.298mg | 13% |
| Potassium | 86mg | 425mg | 10% |
| Selenium | 5.8µg | 0.4µg | 10% |
| Vitamin B3 | 2.561mg | 1.061mg | 9% |
| Vitamin B1 | 0.178mg | 0.081mg | 8% |
| Phosphorus | 103mg | 57mg | 7% |
| Magnesium | 39mg | 23mg | 4% |
| Zinc | 0.71mg | 0.3mg | 4% |
| Starch | 24.79g | 15.29g | 4% |
| Carbs | 25.58g | 17.49g | 3% |
| Iron | 0.56mg | 0.81mg | 3% |
| Vitamin B2 | 0.069mg | 0.032mg | 3% |
| Calories | 123kcal | 77kcal | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Vitamin B5 | 0.38mg | 0.295mg | 2% |
| Vitamin K | 0.2µg | 2µg | 2% |
| Folate | 9µg | 15µg | 2% |
| Polyunsaturated fat | 0.366g | 0.042g | 2% |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Protein | 2.74g | 2.05g | 1% |
| Fats | 0.97g | 0.09g | 1% |
| Calcium | 3mg | 12mg | 1% |
| Vitamin E | 0.17mg | 0.01mg | 1% |
| Choline | 9.2mg | 12.1mg | 1% |
| Saturated fat | 0.26g | 0.025g | 1% |
| Monounsaturated fat | 0.369g | 0.002g | 1% |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein per 100 calories | 2.2g | 2.7g | N/A |
| Calories per 10 g protein | 449kcal | 376kcal | N/A |
| Weight per 100 calories | 81g | 130g | N/A |
| Net carbs | 23.98g | 15.39g | N/A |
| Sugar | 0.24g | 0.82g | N/A |
| Copper | 0.106mg | 0.11mg | 0% |
| Sodium | 4mg | 6mg | 0% |
| Tryptophan | 0.033mg | 0.021mg | 0% |
| Threonine | 0.095mg | 0.067mg | 0% |
| Isoleucine | 0.109mg | 0.066mg | 0% |
| Leucine | 0.214mg | 0.098mg | 0% |
| Lysine | 0.099mg | 0.107mg | 0% |
| Methionine | 0.058mg | 0.032mg | 0% |
| Phenylalanine | 0.133mg | 0.081mg | 0% |
| Valine | 0.151mg | 0.103mg | 0% |
| Histidine | 0.066mg | 0.035mg | 0% |
| Fructose | 0g | 0.26g | 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:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +33.7% |
| Contains more FatsFats | +977.8% |
| Contains more CarbsCarbs | +46.3% |
| Contains more WaterWater | +12.8% |
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
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +18350% |
| Contains more Poly. FatPolyunsaturated fat | +771.4% |
| Contains less Sat. FatSaturated fat | -90.4% |
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:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +62.1% |
| Contains more SucroseSucrose | +41.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g