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Rice vs. Potato — In-Depth Nutrition Comparison

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How are rice and potatoes different?

  • Rice is higher in selenium, manganese, vitamin B1, and folate; however, potatoes are richer in vitamin B6, potassium, vitamin C, fiber, and copper.
  • Daily need coverage for vitamin B6 for potatoes is 17% higher.
  • Rice contains 19 times more selenium than potatoes. While rice contains 7.5µg of selenium, potatoes contain only 0.4µg.
  • Rice has a lower glycemic index (60) than potatoes (86).

Rice, white, long-grain, regular, enriched, cooked and Potatoes, baked, flesh, and skin, without salt are the varieties used in this article.

Infographic

Rice 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.
Rice
Rice
4
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%
Potato
Potato
5
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 ZincZinc +36.1%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +115.5%
Contains more SeleniumSelenium +1775%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +1428.6%
Contains more CopperCopper +71%
Contains more PhosphorusPhosphorus +62.8%
~equal in Iron ~1.08mg

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.
Rice
Rice
2
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%
Potato
Potato
5
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 +154.7%
Contains more FolateFolate +107.1%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.04mg
~equal in Vitamin B3 ~1.41mg
~equal in Vitamin B5 ~0.376mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Potato DV% diff.
Vitamin B6 0.093mg 0.311mg 17%
Potassium 35mg 535mg 15%
Selenium 7.5µg 0.4µg 13%
Vitamin C 0mg 9.6mg 11%
Manganese 0.472mg 0.219mg 11%
Vitamin B1 0.163mg 0.064mg 8%
Folate 58µg 28µg 8%
Fiber 0.4g 2.2g 7%
Starch 17.27g 7%
Copper 0.069mg 0.118mg 5%
Magnesium 12mg 28mg 4%
Phosphorus 43mg 70mg 4%
Vitamin B2 0.013mg 0.048mg 3%
Calories 130kcal 93kcal 2%
Carbs 28.17g 21.15g 2%
Iron 1.2mg 1.08mg 2%
Vitamin K 0µg 2µg 2%
Choline 2.1mg 14.8mg 2%
Calcium 10mg 15mg 1%
Zinc 0.49mg 0.36mg 1%
Protein 2.69g 2.5g 0%
Protein per 100 calories 2.1g 2.7g N/A
Calories per 10 g protein 483kcal 372kcal N/A
Weight per 100 calories 77g 108g N/A
Fats 0.28g 0.13g 0%
Net carbs 27.77g 18.95g N/A
Sugar 0.05g 1.18g N/A
Sodium 1mg 10mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.04mg 0.04mg 0%
Vitamin B3 1.476mg 1.41mg 0%
Vitamin B5 0.39mg 0.376mg 0%
Saturated fat 0.077g 0.034g 0%
Monounsaturated fat 0.088g 0.003g 0%
Polyunsaturated fat 0.076g 0.057g 0%
Tryptophan 0.031mg 0.025mg 0%
Threonine 0.096mg 0.081mg 0%
Isoleucine 0.116mg 0.08mg 0%
Leucine 0.222mg 0.119mg 0%
Lysine 0.097mg 0.13mg 0%
Methionine 0.063mg 0.038mg 0%
Phenylalanine 0.144mg 0.099mg 0%
Valine 0.164mg 0.125mg 0%
Histidine 0.063mg 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 FatsFats +115.4%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +216.7%
~equal in Protein ~2.5g
~equal in Water ~74.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +2833.3%
Contains more Poly. FatPolyunsaturated fat +33.3%
Contains less Sat. FatSaturated fat -55.8%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.