White Rice vs. Russet Potato
Nutrition comparison of Cooked White 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
white rice
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and russet potato:
- Russet potato is an excellent source of potassium.
- White rice has more thiamin and folate, however, russet potato contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) 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
White rice is high in calories and russet potato has 39% less calories than white rice - white rice has 130 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, white rice is similar to russet potato for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Russet Potato | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 91% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 37% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Russet potato has 333% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato and white rice contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and russet potato contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both white rice and russet potato are low in saturated fat - white rice has 0.06g 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 white rice - russet potato has 5.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Russet potato and white rice contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Russet potato and white rice contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Russet potato and white rice contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and folate, however, russet potato contains more riboflavin and Vitamin B6. Both white rice and russet potato contain significant amounts of niacin and pantothenic acid.
| White Rice | Russet Potato | |
|---|---|---|
| Thiamin | 0.167 MG | 0.082 MG |
| Riboflavin | 0.016 MG | 0.033 MG |
| Niacin | 1.835 MG | 1.035 MG |
| Pantothenic acid | 0.411 MG | 0.301 MG |
| Vitamin B6 | 0.05 MG | 0.345 MG |
| Folate | 58 UG | 14 UG |
Minerals
calcium
Russet potato has 333% more calcium than white rice - white rice has 3mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
White rice has 73% more iron than russet potato - white rice has 1.5mg 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 13 times more potassium than white rice - white rice has 29mg 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 white rice and russet potato contain small amounts of alpha linoleic acid (ALA).
| White Rice | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.01 G |
| Total | 0.01 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and russet potato contain small amounts of linoleic acid.
| White Rice | Russet Potato | |
|---|---|---|
| linoleic acid | 0.046 G | 0.032 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked White 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 white rice or russet potato contain more calories in 100 grams?White rice is high in calories and russet potato has 40% less calories than white rice - white rice has 130 calories in 100g and russet potato has 79 calories.
Does white rice or russet potato have more carbohydrates?
By weight, russet potato has 40% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does white rice or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 13 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and russet potato has 417mg of potassium.