Brown Rice vs. Russet Potato
Nutrition comparison of Cooked Brown Rice and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and russet potato:
- Brown rice has more thiamin and niacin, however, russet potato contains more Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and russet potato has 36% less calories than brown rice - brown rice has 123 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, brown rice is lighter in carbs, heavier in fat and similar to russet potato for protein. Brown rice has a macronutrient ratio of 9:84:7 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Russet Potato | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 84% | 89% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 29% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Brown rice and russet potato contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Brown rice and russet potato contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Brown rice and russet potato contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both brown rice and russet potato are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than brown rice - russet potato has 5.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Russet potato and brown rice contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and russet potato contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Brown rice and russet potato contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, russet potato contains more Vitamin B6. Both brown rice and russet potato contain significant amounts of riboflavin, pantothenic acid and folate.
| Brown Rice | Russet Potato | |
|---|---|---|
| Thiamin | 0.178 MG | 0.082 MG |
| Riboflavin | 0.069 MG | 0.033 MG |
| Niacin | 2.561 MG | 1.035 MG |
| Pantothenic acid | 0.38 MG | 0.301 MG |
| Vitamin B6 | 0.123 MG | 0.345 MG |
| Folate | 9 UG | 14 UG |
Minerals
calcium
Russet potato has 333% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Brown rice and russet potato contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 385% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.01 G |
| Total | 0.011 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than russet potato per 100 grams.
| Brown Rice | Russet Potato | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.032 G |
| Total | 0.359 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or russet potato contain more calories in 100 grams?Brown rice is high in calories and russet potato has 40% less calories than brown rice - brown rice has 123 calories in 100g and russet potato has 79 calories.
Does brown rice or russet potato have more carbohydrates?
By weight, russet potato has 30% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does brown rice or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 390% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and russet potato has 417mg of potassium.