Rice vs potato
Side-by-side nutrition comparison per 100g serving: Rice, white, long-grain, regular, enriched, cooked and Potatoes, baked, flesh, without salt.
Macronutrient Comparison
Calories
Rice, white, long-grain, regular, enriched, cooked:
130.0kcal
Potatoes, baked, flesh, without salt:
93.0kcal
Protein
Rice, white, long-grain, regular, enriched, cooked:
2.7g
Potatoes, baked, flesh, without salt:
2.0g
Carbs
Rice, white, long-grain, regular, enriched, cooked:
28.2g
Potatoes, baked, flesh, without salt:
21.6g
Fat
Rice, white, long-grain, regular, enriched, cooked:
0.3g
Potatoes, baked, flesh, without salt:
0.1g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Potatoes, baked, flesh, without salt has fewer calories (93 vs 130 kcal)
Better for Muscle Building
Rice, white, long-grain, regular, enriched, cooked has more protein (2.69g vs 1.96g)
Better for Low-Carb Diets
Potatoes, baked, flesh, without salt has fewer carbs (21.6g vs 28.2g)
Better for Digestion
Potatoes, baked, flesh, without salt has more fiber (1.5g vs 0.4g)
Detailed Nutrition Comparison
| Nutrient | Rice, white, long-grain, regular, enriched, cooked | Potatoes, baked, flesh, without salt |
|---|---|---|
| Macronutrients | ||
| Calories | 130 | 93 |
| Protein | 2.7g | 2.0g |
| Carbohydrates | 28.2g | 21.6g |
| Fat | 0.3g | 0.1g |
| Fiber | 0.4g | 1.5g |
| Sugar | — | — |
| Sodium | 1mg | 5mg |
| Vitamins | ||
| Vitamin A | — | — |
| Vitamin C | — | 12.8mg |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 10mg | 5mg |
| Iron | 1.2mg | 0.3mg |
| Magnesium | 12mg | 25mg |
| Potassium | 35mg | 391mg |
| Zinc | 0.5mg | 0.3mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).
Rice, white, long-grain, regular, enriched, cooked
View full nutrition facts
Potatoes, baked, flesh, without salt
View full nutrition facts