Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
potato starch
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in potato starch and white rice:
Both white rice and potato starch are high in calories. Potato starch has 156% more calories than white rice - white rice has 130 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, potato starch is lighter in protein, heavier in carbs and similar to white rice for fat. Potato starch has a macronutrient ratio of 0:100:0 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Potato Starch | White Rice | |
|---|---|---|
| Protein | ~ | 8% |
| Carbohydrates | 100% | 91% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
Potato starch is high in carbohydrates and white rice has 66% less carbohydrates than potato starch - white rice has 28.6g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
White rice has more dietary fiber than potato starch - white rice has 0.3g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
White rice has more protein than potato starch - white rice has 2.4g of protein per 100 grams and potato starch does not contain significant amounts.
Both white rice and potato starch are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and potato starch does not contain significant amounts.
White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Potato Starch | White Rice | |
|---|---|---|
| Thiamin | ~ | 0.167 MG |
| Riboflavin | ~ | 0.016 MG |
| Niacin | ~ | 1.835 MG |
| Pantothenic acid | ~ | 0.411 MG |
| Vitamin B6 | ~ | 0.05 MG |
| Folate | ~ | 58 UG |
White rice has more calcium than potato starch - white rice has 3mg of calcium per 100 grams and potato starch does not contain significant amounts.
White rice has signficantly more iron than potato starch - white rice has 1.5mg of iron per 100 grams and potato starch does not contain significant amounts.
White rice has more potassium than potato starch - white rice has 29mg of potassium per 100 grams and potato starch does not contain significant amounts.
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: Potato Starch (POTATO STARCH) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Potato Starch g
()
|
Daily Values (%) |
Cooked White Rice 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 | |||