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Potato vs Rice nutrition

Baked potato has more sugar, fiber and Vitamin C. Cooked white rice has more calories, carbs and protein.

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  • Baked potato100 g
  • Cooked white rice100 g

Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.

Each food is weighed the same: 100 grams of each. The longer bar has more.

Show all 15 nutrients
Exact amounts and % Daily Value
Exact amounts per 100 g, with each one's share of the FDA Daily Value — bold marks the larger amount
NutrientBaked potatoCooked white riceDaily Value
Calories93 kcal (5%)130 kcal (7%)2,000 kcal
Protein2.5 g (5%)2.7 g (5%)50 g
Fat0.13 g (<1%)0.28 g (<1%)78 g
Saturated fat0.03 g (<1%)0.08 g (<1%)20 g
Carbs21.1 g (8%)28.2 g (10%)275 g
Fiber2.2 g (8%)0.4 g (1%)28 g
Sugar1.2 g0.05 gnone set
Cholesterol0 mg (0%)0 mg (0%)300 mg
Salt (sodium)10 mg (<1%)1 mg (<1%)2,300 mg
Potassium535 mg (11%)35 mg (<1%)4,700 mg
Calcium15 mg (1%)10 mg (<1%)1,300 mg
Iron1.1 mg (6%)1.2 mg (7%)18 mg
Magnesium28 mg (7%)12 mg (3%)420 mg
Vitamin A1 µg (<1%)0 µg (0%)900 µg
Vitamin C9.6 mg (11%)0 mg (0%)90 mg

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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.

What is being compared

This page compares baked potato and cooked white rice as USDA FoodData Central lists them: “Potatoes, baked, flesh and skin, without salt” (FDC 170093) and “Rice, white, long-grain, regular, enriched, cooked” (FDC 168878). All figures start from 100 grams of the edible part. A search for “potato” is taken here as baked potato; boiled potato, potato, red potato and baked Russet potato are in the comparer above. A search for “rice” is taken here as cooked white rice; cooked brown rice, dry white rice, dry brown rice and cooked wild rice are in the comparer above. One is listed baked and the other cooked. Cooking changes how much water is in 100 grams, so the same food can look richer or poorer per 100 g depending on its state.

Per 100 grams

Per 100 grams, baked potato has more fiber (2.2 vs 0.4 g, 5.5 times as much), sugars (1.2 vs 0.05 g, about 24 times as much), sodium (10 vs 1 mg, about 10 times as much), potassium (535 vs 35 mg, about 15 times as much), calcium (15 vs 10 mg, 1.5 times as much), magnesium (28 vs 12 mg, 2.3 times as much), vitamin A (1 vs 0 µg, against none) and vitamin C (9.6 vs 0 mg, against none). Cooked white rice has more calories (130 vs 93 kcal), protein (2.7 vs 2.5 g), fat (0.28 vs 0.13 g, 2.2 times as much), saturated fat (0.08 vs 0.03 g, 2.7 times as much), carbohydrate (28.2 vs 21.1 g) and iron (1.2 vs 1.1 mg). They are within 3% of each other for cholesterol.

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Per serving

A serving as USDA measures it is 1 label serving (NLEA) of baked potato (148 g) and 1 cup of cooked white rice (158 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 138 kcal of baked potato against 205 kcal of cooked white rice.

For the same calories

To get 100 kcal you would eat 108 g of baked potato or 76.9 g of cooked white rice. At that equal energy, baked potato carries 2.7 g of protein and cooked white rice 2.1 g. Fiber per 100 kcal is 2.4 g against 0.31 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for protein (to baked potato), carbohydrate (to baked potato) and iron (to baked potato).

Where the calories come from

Roughly, 10% of the energy in baked potato comes from protein, 1% from fat and 88% from carbohydrate; for cooked white rice it is 9%, 2% and 89%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.

Against the Daily Value

1 label serving (NLEA) of baked potato reaches its largest shares of the Daily Value in potassium (17%), vitamin C (16%) and fiber (12%); 1 cup of cooked white rice reaches its largest shares of the Daily Value in carbohydrate (16%), iron (11%) and protein (9%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.

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