White Rice VS Cooked Potatoes
A detailed nutritional comparison
White Rice
Cooked Potatoes
🎯 Quick Verdict
Cooked potatoes offer more fiber and fewer calories compared to white rice, making them a better choice for satiety and weight management. White rice, while less nutrient-dense, provides quick-digesting carbohydrates that can be useful for endurance sports or recovery after workouts. Both are gluten-free and vegan, but potatoes deliver more overall nutrition, including crucial vitamins like Vitamin C and potassium.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 150 kcal (per 1 cup, cooked) | 110 kcal (per 1 cup, cooked) | ✓ |
| Protein | 3g | 3g | − |
| Carbs | 34g | 25g | ✓ |
| Fat | 0g | 0.2g | ✓ |
| Fiber | 0.4g | 2.5g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 14mg (15% DV) | ✓ |
| Potassium | 35mg | 620mg (13% DV) | ✓ |
| Vitamin B6 | 0mg | 0.3mg (20% DV) | ✓ |
| Magnesium | 6mg | 23mg | ✓ |
🏆 Category Winners
Protein
Both foods provide 3g of protein per serving.
Fiber
Potatoes have over six times more fiber than white rice.
Calories
Cooked potatoes contain 27% fewer calories than white rice per cup.
Vitamins
Potatoes deliver higher amounts of Vitamin C, potassium, and Vitamin B6, making them more nutrient-dense.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates.
Vegan
Food 1: Compatible
Food 2: Compatible
Both options are plant-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are unprocessed and align with paleo diet principles.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both contain high levels of carbohydrates unsuitable for most low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick energy source due to high carbohydrate content
- Easy to digest for sensitive stomachs
- Gluten-free and low in fat
Food 2 Benefits
- Rich in potassium for heart health and muscle function
- High in Vitamin C for immune support
- Contains dietary fiber to promote digestion and fullness
- Low in calories, making it suitable for weight management
✅ The Bottom Line
Choose cooked potatoes over white rice if you're seeking a more nutrient-dense, high-fiber food that supports satiety and overall health. Opt for white rice when you need quick-digesting carbs for performance or recovery without fiber slowing digestion.
Choose Food 1 for: Endurance workouts, bland diets, quick energy needs
Choose Food 2 for: Weight management, nutrient density, sustained energy
