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.
Detailed nutritional comparison of white rice and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Rice src
Image of Russet Potato src

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 8:91:1 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Russet Potato
Protein 8% 10%
Carbohydrates 91% 89%
Fat 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Russet Potato .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.