Rice VS Cooked Potato
A detailed nutritional comparison
Rice
Cooked Potato
🎯 Quick Verdict
Cooked potato generally offers more vitamins, minerals, and fiber compared to rice, making it a slightly more nutrient-dense choice. Rice, however, provides slightly higher protein and is lower in fiber, making it more suitable for those needing a lower-fiber option or quick energy from carbs. Both are versatile staples in cooking but serve different nutritional roles depending on dietary goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g | 77 per 100g | ✓ |
| Protein | 2.7g per 100g | 2g per 100g | ✓ |
| Carbs | 28g per 100g | 17g per 100g | ✓ |
| Fat | 0.3g per 100g | 0.1g per 100g | ✓ |
| Fiber | 0.4g per 100g | 2.2g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 19.7mg per 100g (22% DV) | ✓ |
| Vitamin B6 | 0.1mg per 100g (7% DV) | 0.3mg per 100g (20% DV) | ✓ |
| Potassium | 35mg per 100g | 397mg per 100g (11% DV) | ✓ |
🏆 Category Winners
Protein
Rice contains 0.7g more protein per 100g than cooked potato.
Fiber
Cooked potato contains 5.5x more fiber, aiding in digestion.
Calories
Cooked potato is 40% lower in calories than rice.
Vitamins
Potato excels in key vitamins like vitamin C, B6, and potassium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbs and not suitable for ketogenic diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making them safe for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Potato aligns with paleo principles, while rice is excluded.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods contain a significant amount of carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- Good source of easily digestible carbohydrates for sustained energy
- Low in fat, making it suitable for low-fat diets
- Provides small amounts of protein for muscle maintenance
Food 2 Benefits
- High in potassium to support heart and muscle function
- Rich in vitamin C for immune health and antioxidant benefits
- Contains dietary fiber to promote healthy digestion
✅ The Bottom Line
Choose potato for higher fiber, lower calories, and vitamin/mineral density, especially for nutrient-focused meals. Rice is better suited for higher protein needs and quick-digesting energy, making it ideal for athletic performance or low-fiber diets.
Choose Food 1 for: High-carb meals, low-fiber diets, post-workout energy
Choose Food 2 for: Weight management, heart health, nutrient-rich meals
