Comparing the Nutritional Values of Rice and Potatoes According to Maisie Appleby Updated on November 27 A typical American meal consists of a protein source, a vegetable dish, and a high-carbohydrate side dish, typically rice, potatoes, or pasta. To make this as nutritious as possible, you must consider the variety of nutrients in this dish.
According to Clemson University, more than 70 percent of the white rice sold in the United States is enriched with additional folic acid, thiamine, niacin, and iron, making it nutrient-dense enough to compete with potatoes in several areas, but potatoes are overall more nutrient-dense than rice. If you are trying to lose weight by monitoring your calorie and fat intake, rice or potatoes may be beneficial.
Less than one gram of fat per serving is present in both foods. They have comparable caloric content. Plain white rice has 242 calories per cup, while brown rice has 216. With 230 calories, a medium baked potato falls between them. With 5 grams of protein per cup, rice has slightly more protein than potatoes, which contain 3 grams per cup.
- The majority of nutrients are in the potato itself, not the skin, contrary to popular belief; however, the skin helps retain the potato’s nutrients and adds fiber.
- Brown rice, which is unmilled with the hull removed, is a whole-grain food that contains 4 grams of fiber per cup, whereas white rice contains only 1 gram of fiber per cup.
A medium baked potato provides approximately 3 grams of fiber if the skin is consumed, and 2 grams if it is not. If you are attempting to increase your fiber consumption, baked potatoes and brown rice are superior to mashed potatoes and white rice. A cup of rice contains a third of the recommended daily allowance of vitamin B-6, which aids in the production of red blood cells and amino acids.
In addition, it provides 10% of the recommended daily allowance of niacin, trace amounts of thiamine and riboflavin, and 180 micrograms of folate. A potato contains 50 percent of the daily value for vitamin B-6, 45 percent of the daily value for vitamin C, and trace amounts of thiamine, riboflavin, and folate.
Due to the fact that potatoes are grown underground, they contain a greater quantity of minerals than rice. Although rice contains three times as much iron as a baked potato, a baked potato contains five times as much calcium, twice as much phosphorus, and fourteen times as much potassium, rivaling potassium-rich foods such as bananas, spinach, and broccoli.
- Each serving of rice and potatoes contains roughly the same amounts of zinc and magnesium.
- The glycemic index of a food indicates the likelihood that it will raise blood glucose levels.
- A food with a lower glycemic index is safer for diabetics.
- This number varies significantly based on the type of potato or rice consumed.
The glycemic index of a medium-sized white potato is 50, while that of a russet potato is 85, according to the Harvard University Medical Center. White rice and brown rice have glycemic index values of 64 and 55, respectively. Overall, potatoes contain more vitamins and nutrients than rice, but adding toppings such as butter, sour cream, gravy, bacon bits, and salt significantly increases the calories and fat grams in a baked potato.
Limit these ingredients and opt for healthier, lower-calorie seasonings such as garlic or olive oil. Consider retention of nutrients as well. Rice has a longer shelf life than potatoes and retains its nutrients for a longer period of time after harvest, so whenever possible, choose freshly harvested potatoes to maximize their nutrient content.
Writer Bio Maia Appleby has more than 15 years of experience in the fitness industry and is a NASM-certified personal trainer. Her articles have appeared in numerous print magazines and online publications, such as the Gale Encyclopedia of Nursing and Allied Health, the New Moon Network, and Bodybuilding.com: Comparing the Nutritional Values of Rice and Potatoes
Which is more nutritious: potatoes or rice?
What distinctions exist between Rice and Potato? – Potato is higher in Vitamin C, Vitamin B6, Potassium, and Fiber, whereas Rice is higher in Selenium, Manganese, Folate, and Vitamin B1. The Vitamin C content per serving of potato is 22% higher than the recommended daily allowance.
Rice has more carbohydrates than sweet potato.
Comparing the Carbohydrate Content of Rice and Potatoes – The carbohydrate content of rice versus potatoes depends on the types of rice and potatoes being compared. If you compare the carbohydrate content of rice to that of a baked russet potato, the potato has a greater amount.
- In contrast, if you compare rice to sweet potatoes, rice contains more carbohydrates.
- Regarding rice versus potatoes, it all depends on the types being compared.
- According to the USDA Food Composition Databases, 100 grams of each food contains the following: The exact amounts of macronutrients vary considerably between varieties.
Before incorporating new varieties of rice or potatoes into your diet, be sure to examine their macronutrient profiles. According to an abstract published in the Academy of Nutrition and Dietetics journal in November 2015, the majority of adults do not consume enough dietary fiber on a daily basis.
The daily average consumption is approximately 17 grams. In the meantime, the recommended intake for men is 38 grams and for women it is 25 grams. Dietary fiber serves numerous crucial functions within the body. According to the Mayo Clinic, it helps maintain the balance of blood sugar in the body and keeps cholesterol levels low.
By doing these two things, the likelihood of developing type 2 diabetes or cardiovascular disease is decreased. According to the Mayo Clinic, dietary fiber helps maintain a healthy weight and prevents constipation. In addition, both rice and potatoes contain a type of starch known as resistant starch.
This starch functions similarly to fiber, so it offers similar advantages. If you desire a diet high in fiber, russet potatoes are your best option because they contain a high proportion of carbohydrates from fiber. The USDA Food Composition Databases indicate that a small baked russet potato contains 3.2 grams of dietary fiber.
A small sweet potato contains 1,9 grams of fiber per 100 grams, while 100 grams of long-grain brown rice contain only 1,6 grams. With a total fiber content of less than 1 gram per serving, processed white rice contains almost no fiber. It should be noted that, of all the carbohydrates in a potato, at least half of the fiber is found in the skin; therefore, you will lose fiber if you do not consume the skin.
Rice has more selenium than potatoes.
What distinctions exist between Rice and Potato? – Potato is higher in Vitamin C, Vitamin B6, Potassium, and Fiber, whereas Rice is higher in Selenium, Manganese, Folate, and Vitamin B1. The Vitamin C content per serving of potato is 22% higher than the recommended daily allowance.
What is the difference between white rice and potatoes?
Comparing the macronutrient content of potatoes and rice – According to the USDA, a medium baked potato with the skin contains 161 calories, 4.3 grams of protein, 0.2 gram of fat, 36.6 grams of carbohydrates, and 3.8 grams of fiber. According to the USDA, one cup of cooked white rice contains 205 calories, 4.3 grams of protein, 0.4 gram of fat, 44.5 grams of carbohydrates, and only 0.6 gram of fiber.