Boiled Potato vs Boiled Rice: Nutrition & Calories Compare


Boiled potato vs Boiled rice
Nutrition Facts
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Boiled Potato vs Boiled Rice 100g Compare
per 100g | Boiled potato | Boiled rice |
---|---|---|
Calories | 125 | 129 |
Carbohydrates | 20.45 g | 27.99 g |
Fat | 4.19 g | 0.28 g |
Dietary fiber | 1.4 g | 0.4 g |
Protein | 1.87 g | 2.67 g |
Water | 72.14 g | 68.01 g |
Calcium | 5 mg | 10 mg |
Iron | 0.34 mg | 1.2 mg |
Magnessium | 24 mg | 12 mg |
Potassium | 372 mg | 35 mg |
Sodium | 167 mg | 245 mg |
Vitaminium B1 (Thiamine) | 0.1 mg | 0.162 mg |
Vitaminium B2 (riboflavin) | 0.021 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 1.324 mg | 1.467 mg |
Vitaminium B6 | 0.321 mg | 0.092 mg |
Vitaminium B9 (Folic acid) | 0.009 mg | 0.096 mg |
Vitaminium E | 0.55 mg | 0.04 mg |
When it comes to comfort foods, few dishes are as universally loved and versatile as boiled potatoes and boiled rice. Both staples have a rich history that spans continents and cultures, often serving as the backbone of many traditional dishes around the world. But aside from their cultural significance and comforting appeal, how do boiled potatoes and rice stack up against each other in terms of nutrition, health benefits, and culinary versatility? Let's dive into the fascinating world of these two beloved foods.
The Nutritional Profile: More Than Just Carbs
At first glance, boiled potatoes and rice might seem nutritionally similar, primarily serving as sources of carbohydrates. However, a closer look reveals distinct differences that could influence your choice depending on your dietary needs. Boiled potatoes, for instance, come out slightly ahead in terms of fiber content, boasting 1.4 grams compared to rice's 0.4 grams. This difference can impact digestion and satiety, making potatoes a potentially more filling option.
When it comes to fats, boiled potatoes have a higher content (4.19 grams) compared to almost negligible amounts in boiled rice (0.28 grams). While this might seem like a point against potatoes, it's worth noting that the type of fat matters, and in this context, most of the fat in boiled potatoes can come from added ingredients like butter or olive oil used in the cooking process.
Protein content is slightly higher in boiled rice, with 2.67 grams compared to potatoes' 1.87 grams, making rice a slightly better option for those looking to increase their protein intake. However, both are relatively low in protein compared to other food sources.
Vitamins and minerals are where boiled potatoes truly shine. They offer significantly more vitamin C, B6, and potassium than boiled rice. These nutrients are crucial for immune system function, energy production, and heart health. On the other hand, boiled rice provides more iron and a higher amount of B3, important for blood health and maintaining healthy skin.
Culinary Versatility: A World of Possibilities
Both boiled potatoes and rice serve as a blank canvas in the culinary world, easily adapting to a wide range of flavors and cooking styles. Boiled potatoes can be mashed, turned into potato salad, or used as a base for comforting soups and stews. Their ability to absorb flavors makes them an excellent side dish that can be seasoned in countless ways.
Rice, on the other hand, is indispensable in cuisines around the globe. From the aromatic Basmati rice used in Indian biryanis to the sticky rice found in sushi, its versatility is unmatched. Boiled rice can be the foundation for a hearty risotto, a refreshing rice salad, or a simple yet satisfying bowl of rice and beans.
Health Considerations: A Balance of Benefits
For individuals monitoring their sodium intake, boiled potatoes have a lower sodium content (167 mg) compared to boiled rice (245 mg). However, those keeping an eye on their cholesterol levels might prefer boiled rice since it contains no cholesterol, whereas boiled potatoes have a small amount (3 mg).
Both boiled potatoes and rice have their place in a balanced diet, offering different nutritional benefits and culinary possibilities. Whether you choose one over the other may come down to personal preference, dietary needs, or the specific requirements of the dish you're preparing.
In conclusion, while boiled potatoes and rice may seem like simple, humble foods, they are nutritional powerhouses that offer a range of health benefits and culinary uses. Whether you're looking for a source of fiber, vitamins, or just a versatile ingredient to base your meals around, both of these staples have much to offer. So next time you're planning a meal, consider the unique qualities of boiled potatoes and rice, and how they can contribute to a nutritious and delicious dining experience.
Boiled potato 100g
125kcalCalories source
- 64% CARBS.
- 6% PROTEIN
- 30% FAT
Boiled rice 100g
129kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
Compares of boiled potato
Compares of boiled rice
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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