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  6. Rice, brown, parboiled, cooked, UNCLE BENS vs. Potato

Rice, brown, parboiled, cooked, UNCLE BENS vs. Potato — In-Depth Nutrition Comparison

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A recap on the differences between rice, brown, parboiled, cooked, UNCLE BENS and potatoes

  • Rice, brown, parboiled, cooked, UNCLE BENS has more manganese and selenium; however, potatoes are higher in vitamin B6, potassium, iron, and folate.
  • Rice, brown, parboiled, cooked, UNCLE BENS covers your daily manganese needs 40% more than potatoes.
  • Potatoes contain 24 times less selenium than rice, brown, parboiled, cooked, UNCLE BENS. Rice, brown, parboiled, cooked, UNCLE BENS contains 9.4µg of selenium, while potatoes contain 0.4µg.

Food varieties used in this article are Rice, brown, parboiled, cooked, UNCLE BENS and Potatoes, baked, flesh, and skin, without salt.

Infographic

Rice, brown, parboiled, cooked, UNCLE BENS vs Potato 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 28% 0.9% 5.4% 20% 43% 21% 41% 0.52% 149% 51%
Potato
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more MagnesiumMagnesium +39.3%
Contains more ZincZinc +113.9%
Contains more PhosphorusPhosphorus +37.1%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +420.5%
Contains more SeleniumSelenium +2250%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +777%
Contains more IronIron +103.8%
~equal in Copper ~0.118mg

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% 0% 0% 24% 16% 36% 17% 25% 0% 1% 3%
Potato
Potato
7
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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Contains more Vitamin B1Vitamin B1 +51.6%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin B6Vitamin B6 +182.7%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice, brown, parboiled, cooked, UNCLE BENS Potato DV% diff.
Manganese 1.14mg 0.219mg 40%
Selenium 9.4µg 0.4µg 16%
Vitamin B6 0.11mg 0.311mg 15%
Potassium 61mg 535mg 14%
Vitamin C 9.6mg 11%
Iron 0.53mg 1.08mg 7%
Folate 4µg 28µg 6%
Starch 29.27g 17.27g 5%
Zinc 0.77mg 0.36mg 4%
Phosphorus 96mg 70mg 4%
Calories 147kcal 93kcal 3%
Carbs 31.33g 21.15g 3%
Magnesium 39mg 28mg 3%
Vitamin B1 0.097mg 0.064mg 3%
Vitamin B3 1.903mg 1.41mg 3%
Fiber 1.7g 2.2g 2%
Vitamin B2 0.07mg 0.048mg 2%
Vitamin B5 0.275mg 0.376mg 2%
Choline 4.4mg 14.8mg 2%
Protein 3.09g 2.5g 1%
Fats 0.85g 0.13g 1%
Calcium 3mg 15mg 1%
Copper 0.129mg 0.118mg 1%
Vitamin K 0.4µg 2µg 1%
Saturated fat 0.213g 0.034g 1%
Monounsaturated fat 0.3g 0.003g 1%
Polyunsaturated fat 0.269g 0.057g 1%
Protein per 100 calories 2.1g 2.7g N/A
Calories per 10 g protein 476kcal 372kcal N/A
Weight per 100 calories 68g 108g N/A
Net carbs 29.63g 18.95g N/A
Sugar 0.15g 1.18g N/A
Sodium 4mg 10mg 0%
Vitamin A 1µg 0%
Vitamin E 0mg 0.04mg 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0g 0.34g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.008g N/A
Omega-6 - Linoleic acid 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 31% 64%
Protein: 3.09 g
Fats: 0.85 g
Carbs: 31.33 g
Water: 64.38 g
Other: 0.35 g
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +23.6%
Contains more FatsFats +553.8%
Contains more CarbsCarbs +48.1%
Contains more WaterWater +16.3%
Contains more OtherOther +280%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 38% 34%
Saturated fat: Sat. Fat 0.213 g
Monounsaturated fat: Mono. Fat 0.3 g
Polyunsaturated fat: Poly. Fat 0.269 g
Potato
Potato
1
36% 3% 61%
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 +9900%
Contains more Poly. FatPolyunsaturated fat +371.9%
Contains less Sat. FatSaturated fat -84%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 29.27 g
Sucrose: 0.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
Potato
3
94% 2% 2% 2%
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 +69.5%
Contains more SucroseSucrose +166.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Rice, brown, parboiled, cooked, UNCLE BENS - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173263/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.