Rice Milk vs. Russet Potato
Nutrition comparison of Rice Milk and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and russet potato:
- Rice milk is an excellent source of calcium.
- Russet potato has 7.5 times less sugar than rice milk.
- Russet potato has more thiamin, niacin, Vitamin B6 and folate, however, rice milk contains more riboflavin and Vitamin B12.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) 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
Rice milk has 41% less calories than russet potato - russet potato has 79 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is lighter in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Russet Potato | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 79% | 89% |
| Fat | 19% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Rice milk has 49% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Russet potato has 333% more dietary fiber than rice milk - russet potato has 1.3g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.
sugar
Russet potato has 7.5 times less sugar than rice milk - russet potato has 0.62g of sugar per 100 grams and rice milk has 5.3g of sugar.
Protein
protein
Russet potato has 664% more protein than rice milk - russet potato has 2.1g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Both russet potato and rice milk are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than rice milk - russet potato has 5.7mg of Vitamin C per 100 grams and rice milk does not contain significant amounts.
Vitamin A
Rice milk has more Vitamin A than russet potato - rice milk has 63ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Rice milk has more Vitamin D than russet potato - rice milk has 42iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and rice milk contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.
Vitamin K
Russet potato and rice milk contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and rice milk has 0.2ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, Vitamin B6 and folate, however, rice milk contains more riboflavin and Vitamin B12. Both rice milk and russet potato contain significant amounts of pantothenic acid.
| Rice Milk | Russet Potato | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.142 MG | 0.033 MG |
| Niacin | 0.39 MG | 1.035 MG |
| Pantothenic acid | 0.146 MG | 0.301 MG |
| Vitamin B6 | 0.039 MG | 0.345 MG |
| Folate | 2 UG | 14 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Rice milk is an excellent source of calcium and it has 808% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Russet potato has 330% more iron than rice milk - russet potato has 0.86mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 14 times more potassium than rice milk - russet potato has 417mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both rice milk and russet potato contain small amounts of alpha linoleic acid (ALA).
| Rice Milk | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, rice milk has more linoleic acid than russet potato per 100 grams.
| Rice Milk | Russet Potato | |
|---|---|---|
| linoleic acid | 0.305 G | 0.032 G |
| Total | 0.305 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: Rice Milk (Beverages, rice milk, unsweetened) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Rice Milk 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 russet potato or rice milk contain more calories in 100 grams?Rice milk has 40% less calories than russet potato - russet potato has 79 calories in 100g and rice milk has 47 calories.
Does russet potato or rice milk have more carbohydrates?
By weight, rice milk has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does russet potato or rice milk contain more calcium?
Rice milk is a rich source of calcium and it has 810% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and rice milk has 118mg of calcium.
Does russet potato or rice milk contain more potassium?
Russet potato is a rich source of potassium and it has 14 times more potassium than rice milk - russet potato has 417mg of potassium in 100 grams and rice milk has 27mg of potassium.