Potato vs Rice: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Potato - calories, kcal, weight, nutrition
Rice - calories, kcal, weight, nutrition

Less Calories in Potato

At first glance, you can see that in potato is much less calories than in white rice.

Potato has 77 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 69%.

In potato and in white rice most calories came from carbs.

See tables below to compare potato with white rice in details.

Potato And White rice Nutrition Difference

White rice vs Potato: Vitamins and Minerals Comparison

per 100gPotatoRice
Calories77 130
Carbohydrates17.49 g28.17 g
Fat0.1 g0.28 g
Dietary fiber2.1 g0.4 g
Protein2.05 g2.69 g
Calcium12 mg10 mg
Iron0.81 mg0.2 mg
Magnessium23 mg12 mg
Phosphorus57 mg3 mg
Potassium425 mg35 mg
Sodium6 mg1 mg
Zink0.3 mg3 mg
Vitaminium B1 (Thiamine)0.081 mg0.02 mg
Vitaminium B2 (riboflavin)0.032 mg0.013 mg
Vitaminium B3 (Niacin)1.061 mg0.4 mg
Vitaminium B60.298 mg0.093 mg
Vitaminium B9 (Folic acid)15 mg0.003 mg

Less protein in potato

It is aslo easy to see see that in potato is less protein than in white rice.

There is 2.69g per 100g of white rice and 2.05g per 100g of potato so using simple math we can see that difference is about 31%.

Less carbohydrates in potato

In potato is less carbohydrates than in white rice.

There is 28.17g/100g of carbohydrates in white rice and 17.49g/100g in potato so let me do the math for you again - difference is about 61%.

Less fat in potato

In potato is less fats than in white rice.

The tables above show us that there is 0.28g/100g of fats in white rice and 0.1g/100g in potato. In this case difference is about 180%.


  • Calories77
  • Carbohydrates17.49 g
  • Fat0.1 g
  • Dietary fiber2.1 g
  • Protein2.05 g
Potato calories per:
100g | ounce | single piece | cup | sliced

Calories source

  • 88% CARBS.
  • 10% PROTEIN
  • 1% FAT


  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
Rice calories per:
100g | ounce | handfull | tablespoon | cup | cup | half cup

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT

Vitamins: white rice vs potato

Minerals: potato vs white rice

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy