Side-by-Side Comparison

Potato (Flesh & Skin, Baked) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-28%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) has fewer calories (energy) (93 kcal vs 130 kcal, 37 kcal less).

Higher Protein

+8%

White Rice (Cooked)

White Rice (Cooked) provides 2.7 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.19 g, +8%).

Higher Dietary Fiber

+450%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 2.2 g vs 0.40 g in White Rice (Cooked) (+1.8 g, +450%).

Higher Vitamin C

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 0 mg in White Rice (Cooked) (+12.8 mg).

Comparing per 100 g standard edible portion.

Nutrient

Potato (Flesh & Skin, Baked)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

93 kcal5% DV

White Rice (Cooked)

130 kcal7% DV

White Rice (Cooked) provides 130 kcal vs 93 kcal in Potato (Flesh & Skin, Baked) (+37 kcal, +40%).

ProteinWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

2.5 g5% DV

White Rice (Cooked)

2.7 g5% DV

White Rice (Cooked) provides 2.7 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.19 g, +8%).

CarbohydratesWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

21.2 g8% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 21.2 g in Potato (Flesh & Skin, Baked) (+7.0 g, +33%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.2 g8% DV

White Rice (Cooked)

0.40 g1% DV

Potato (Flesh & Skin, Baked) provides 2.2 g vs 0.40 g in White Rice (Cooked) (+1.8 g, +450%).

Total FatWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.13 g

White Rice (Cooked)

0.28 g

White Rice (Cooked) provides 0.28 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+0.15 g, +115%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

White Rice (Cooked)

0.05 g

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.05 g in White Rice (Cooked) (+1.1 g, +2200%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

White Rice (Cooked)

0 mg

Potato (Flesh & Skin, Baked) has higher vitamin c (12.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Potato (Flesh & Skin, Baked)

0.05 mg

White Rice (Cooked)

0.04 mg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin e (0.05 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

White Rice (Cooked)

0.1 µg

Potato (Flesh & Skin, Baked) provides 2.0 µg vs 0.1 µg in White Rice (Cooked) (+1.9 µg, +1900%).

Folate (DFE)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

28 µg7% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+30 µg, +107%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

White Rice (Cooked)

0.01 mg1% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 1.4 mg in Potato (Flesh & Skin, Baked) (+0.06 mg, +5%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

White Rice (Cooked)

0.40 mg8% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.40 mg in White Rice (Cooked) (+0.19 mg, +48%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

White Rice (Cooked)

0.09 mg5% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.09 mg in White Rice (Cooked) (+0.21 mg, +220%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

10.0 mg

White Rice (Cooked)

1.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 1.0 mg in White Rice (Cooked) (+9.0 mg, +900%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

535 mg11% DV

White Rice (Cooked)

35.0 mg1% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 35.0 mg in White Rice (Cooked) (+500 mg, +1429%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

White Rice (Cooked)

10.0 mg1% DV

Potato (Flesh & Skin, Baked) provides 15.0 mg vs 10.0 mg in White Rice (Cooked) (+5.0 mg, +50%).

IronWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

White Rice (Cooked)

1.2 mg7% DV

White Rice (Cooked) provides 1.2 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+0.12 mg, +11%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

White Rice (Cooked)

12.0 mg3% DV

Potato (Flesh & Skin, Baked) provides 28.0 mg vs 12.0 mg in White Rice (Cooked) (+16.0 mg, +133%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

White Rice (Cooked)

43.0 mg3% DV

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 43.0 mg in White Rice (Cooked) (+27.0 mg, +63%).

ZincWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

White Rice (Cooked)

0.49 mg4% DV

White Rice (Cooked) provides 0.49 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.13 mg, +36%).

Lipids1 nutrients

Saturated FatSimilar

Potato (Flesh & Skin, Baked)

0.03 g

White Rice (Cooked)

0.08 g

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of saturated fat (0.03 g).

Nutrient

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

161 kcal8% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 161 kcal in Potato (Flesh & Skin, Baked) (+45 kcal, +28%).

ProteinSimilar

Potato (Flesh & Skin, Baked)

4.3 g9% DV

White Rice (Cooked)

4.3 g9% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of protein (4.3 g).

CarbohydratesWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

36.6 g13% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 36.6 g in Potato (Flesh & Skin, Baked) (+7.9 g, +22%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.8 g14% DV

White Rice (Cooked)

0.63 g2% DV

Potato (Flesh & Skin, Baked) provides 3.8 g vs 0.63 g in White Rice (Cooked) (+3.2 g, +502%).

Total FatWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.22 g

White Rice (Cooked)

0.44 g1% DV

White Rice (Cooked) provides 0.44 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+0.22 g, +97%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.0 g4% DV

White Rice (Cooked)

0.08 g

Potato (Flesh & Skin, Baked) provides 2.0 g vs 0.08 g in White Rice (Cooked) (+1.9 g, +2418%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

White Rice (Cooked)

0 mg

Potato (Flesh & Skin, Baked) has higher vitamin c (22.1 mg vs 0 mg).

Vitamin A (RAE)Similar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

White Rice (Cooked)

0.06 mg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin e (0.09 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

White Rice (Cooked)

0.2 µg

Potato (Flesh & Skin, Baked) provides 3.5 µg vs 0.2 µg in White Rice (Cooked) (+3.3 µg, +2090%).

Folate (DFE)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

48 µg12% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 48 µg in Potato (Flesh & Skin, Baked) (+43 µg, +89%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.18 mg in Potato (Flesh & Skin, Baked) (+0.07 mg, +40%).

Riboflavin (Vitamin B2)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

White Rice (Cooked)

0.02 mg2% DV

Potato (Flesh & Skin, Baked) provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.02 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

White Rice (Cooked)

2.3 mg15% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 2.3 mg in White Rice (Cooked) (+0.11 mg, +5%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

White Rice (Cooked)

0.62 mg12% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.62 mg in White Rice (Cooked) (+0.39 mg, +62%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

White Rice (Cooked)

0.15 mg9% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.15 mg in White Rice (Cooked) (+0.37 mg, +251%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

White Rice (Cooked)

1.6 mg

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 1.6 mg in White Rice (Cooked) (+15.7 mg, +995%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

926 mg20% DV

White Rice (Cooked)

55.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 55.3 mg in White Rice (Cooked) (+870 mg, +1574%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

White Rice (Cooked)

15.8 mg1% DV

Potato (Flesh & Skin, Baked) provides 26.0 mg vs 15.8 mg in White Rice (Cooked) (+10.1 mg, +64%).

IronSimilar

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

White Rice (Cooked)

1.9 mg11% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of iron (1.9 mg).

MagnesiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

White Rice (Cooked)

19.0 mg5% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 19.0 mg in White Rice (Cooked) (+29.5 mg, +155%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

121 mg10% DV

White Rice (Cooked)

67.9 mg5% DV

Potato (Flesh & Skin, Baked) provides 121 mg vs 67.9 mg in White Rice (Cooked) (+53.2 mg, +78%).

ZincWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.62 mg in Potato (Flesh & Skin, Baked) (+0.15 mg, +24%).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.05 g

White Rice (Cooked)

0.12 g1% DV

White Rice (Cooked) provides slightly more saturated fat (0.12 g vs 0.05 g).

Nutrient

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.7 g5% DV

White Rice (Cooked)

2.1 g4% DV

Potato (Flesh & Skin, Baked) provides 2.7 g vs 2.1 g in White Rice (Cooked) (+0.63 g, +30%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.8 g8% DV

White Rice (Cooked)

21.7 g8% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 21.7 g in White Rice (Cooked) (+1.2 g, +5%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 g8% DV

White Rice (Cooked)

0.31 g1% DV

Potato (Flesh & Skin, Baked) provides 2.4 g vs 0.31 g in White Rice (Cooked) (+2.1 g, +671%).

Total FatWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.14 g

White Rice (Cooked)

0.22 g

White Rice (Cooked) provides 0.22 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+0.08 g, +54%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

White Rice (Cooked)

0.04 g

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.04 g in White Rice (Cooked) (+1.2 g, +3126%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

White Rice (Cooked)

0 mg

Potato (Flesh & Skin, Baked) has higher vitamin c (13.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Potato (Flesh & Skin, Baked)

0.05 mg

White Rice (Cooked)

0.03 mg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin e (0.05 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

White Rice (Cooked)

0.1 µg

Potato (Flesh & Skin, Baked) provides 2.2 µg vs 0.1 µg in White Rice (Cooked) (+2.1 µg, +2705%).

Folate (DFE)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

30 µg8% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+14 µg, +48%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

White Rice (Cooked)

0.13 mg10% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

White Rice (Cooked)

0.01 mg1% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

White Rice (Cooked)

1.1 mg7% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 1.1 mg in White Rice (Cooked) (+0.39 mg, +34%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

White Rice (Cooked)

0.30 mg6% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.30 mg in White Rice (Cooked) (+0.33 mg, +107%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

White Rice (Cooked)

0.07 mg4% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.07 mg in White Rice (Cooked) (+0.25 mg, +349%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

10.8 mg

White Rice (Cooked)

0.77 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 0.77 mg in White Rice (Cooked) (+10.0 mg, +1303%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

578 mg12% DV

White Rice (Cooked)

27.0 mg1% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 27.0 mg in White Rice (Cooked) (+551 mg, +2044%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

White Rice (Cooked)

7.7 mg1% DV

Potato (Flesh & Skin, Baked) provides 16.2 mg vs 7.7 mg in White Rice (Cooked) (+8.5 mg, +110%).

IronPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

White Rice (Cooked)

0.92 mg5% DV

Potato (Flesh & Skin, Baked) provides 1.2 mg vs 0.92 mg in White Rice (Cooked) (+0.24 mg, +26%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

White Rice (Cooked)

9.2 mg2% DV

Potato (Flesh & Skin, Baked) provides 30.2 mg vs 9.2 mg in White Rice (Cooked) (+21.0 mg, +227%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

White Rice (Cooked)

33.1 mg3% DV

Potato (Flesh & Skin, Baked) provides 75.6 mg vs 33.1 mg in White Rice (Cooked) (+42.5 mg, +128%).

ZincSimilar

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

White Rice (Cooked)

0.38 mg3% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of zinc (0.39 mg).

Lipids1 nutrients

Saturated FatSimilar

Potato (Flesh & Skin, Baked)

0.03 g

White Rice (Cooked)

0.06 g

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of saturated fat (0.03 g).

Nutrient

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

8.1 g16% DV

White Rice (Cooked)

6.2 g12% DV

Potato (Flesh & Skin, Baked) provides 8.1 g vs 6.2 g in White Rice (Cooked) (+1.9 g, +30%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

68.3 g25% DV

White Rice (Cooked)

65.1 g24% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 65.1 g in White Rice (Cooked) (+3.2 g, +5%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

7.1 g25% DV

White Rice (Cooked)

0.92 g3% DV

Potato (Flesh & Skin, Baked) provides 7.1 g vs 0.92 g in White Rice (Cooked) (+6.2 g, +669%).

Total FatWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.42 g1% DV

White Rice (Cooked)

0.65 g1% DV

White Rice (Cooked) provides 0.65 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+0.23 g, +54%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.7 g7% DV

White Rice (Cooked)

0.12 g

Potato (Flesh & Skin, Baked) provides 3.7 g vs 0.12 g in White Rice (Cooked) (+3.6 g, +3116%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

White Rice (Cooked)

0 mg

Potato (Flesh & Skin, Baked) has higher vitamin c (41.3 mg vs 0 mg).

Vitamin A (RAE)Similar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

White Rice (Cooked)

0.09 mg1% DV

Potato (Flesh & Skin, Baked) provides slightly more vitamin e (0.16 mg vs 0.09 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

White Rice (Cooked)

0.2 µg

Potato (Flesh & Skin, Baked) provides 6.5 µg vs 0.2 µg in White Rice (Cooked) (+6.2 µg, +2697%).

Folate (DFE)White Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

90 µg23% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+44 µg, +48%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

White Rice (Cooked)

0.38 mg31% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.34 mg).

Riboflavin (Vitamin B2)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

White Rice (Cooked)

0.03 mg2% DV

Potato (Flesh & Skin, Baked) provides slightly more riboflavin (vitamin b2) (0.16 mg vs 0.03 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

White Rice (Cooked)

3.4 mg21% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 3.4 mg in White Rice (Cooked) (+1.1 mg, +34%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

White Rice (Cooked)

0.91 mg18% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.91 mg in White Rice (Cooked) (+0.97 mg, +107%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

White Rice (Cooked)

0.21 mg13% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.21 mg in White Rice (Cooked) (+0.75 mg, +348%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

White Rice (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

White Rice (Cooked)

2.3 mg

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 2.3 mg in White Rice (Cooked) (+30.0 mg, +1298%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

White Rice (Cooked)

80.9 mg2% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 80.9 mg in White Rice (Cooked) (+1,647 mg, +2037%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

White Rice (Cooked)

23.1 mg2% DV

Potato (Flesh & Skin, Baked) provides 48.5 mg vs 23.1 mg in White Rice (Cooked) (+25.4 mg, +110%).

IronPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

White Rice (Cooked)

2.8 mg15% DV

Potato (Flesh & Skin, Baked) provides 3.5 mg vs 2.8 mg in White Rice (Cooked) (+0.72 mg, +26%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

White Rice (Cooked)

27.7 mg7% DV

Potato (Flesh & Skin, Baked) provides 90.4 mg vs 27.7 mg in White Rice (Cooked) (+62.7 mg, +226%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

226 mg18% DV

White Rice (Cooked)

99.3 mg8% DV

Potato (Flesh & Skin, Baked) provides 226 mg vs 99.3 mg in White Rice (Cooked) (+127 mg, +128%).

ZincSimilar

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

White Rice (Cooked)

1.1 mg10% DV

Both Potato (Flesh & Skin, Baked) and White Rice (Cooked) provide similar amounts of zinc (1.2 mg).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

Potato (Flesh & Skin, Baked)

0.10 g

White Rice (Cooked)

0.18 g1% DV

White Rice (Cooked) provides slightly more saturated fat (0.18 g vs 0.10 g).

Potato (Flesh & Skin, Baked) vs White Rice (Cooked)

Potato (Flesh & Skin, Baked)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary