Russet Potato vs Brown Rice: Choose Wisely

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

Russet potato - calories, kcal, weight, nutrition
Russet potato - calories, kcal, weight, nutrition

Brown rice vs Russet potato: Nutrition Comparison

per 100gRusset potatoBrown rice
Calories95 370
Carbohydrates21.44 g78.68 g
Fat0.13 g2.75 g
Dietary fiber2.3 g3.5 g
Protein2.63 g7.6 g
Water74.45 g9.82 g
Calcium18 mg8 mg
Iron1.07 mg1.16 mg
Magnessium30 mg98 mg
Potassium550 mg219 mg
Sodium14 mg6 mg
Vitaminium B1 (Thiamine)0.067 mg0.277 mg
Vitaminium B2 (riboflavin)0.048 mg0.092 mg
Vitaminium B3 (Niacin)1.348 mg4.973 mg
Vitaminium B60.354 mg0.407 mg
Vitaminium B9 (Folic acid)0.026 mg0.014 mg
Vitaminium E0.07 mg0.09 mg
Vitaminium K0.002 mg0.001 mg

Less Calories in Russet potato

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

Russet potato has 95 kcal per 100g and brown rice 370 kcal per 100g so it is pretty easy to calculate that the difference is about 289%.

In russet potato and in brown rice most calories came from carbs.

See tables below to compare russet potato with brown rice in details.

Russet potato And Brown rice Nutrition Difference

  • Calories:
    brown rice - 289% more than russet potato
  • Carbohydrates:
    brown rice - 267% more than russet potato
  • Fat:
    brown rice - 2015% more than russet potato
  • Dietary fiber:
    brown rice - 52% more than russet potato
  • Protein:
    brown rice - 189% more than russet potato
  • Water:
    russet potato - 658% more than brown rice

Less protein in russet potato

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

There is 7.6g per 100g of brown rice and 2.63g per 100g of russet potato so using simple math we can see that difference is about 189%.

Less carbohydrates in russet potato

In russet potato is less carbohydrates than in brown rice.

There is 78.68g/100g of carbohydrates in brown rice and 21.44g/100g in russet potato so let me do the math for you again - difference is about 267%.

Less fat in russet potato

In russet potato is less fats than in brown rice.

The tables above show us that there is 2.75g/100g of fats in brown rice and 0.13g/100g in russet potato. In this case difference is about 2015%.

Russet potato

  • Calories95
  • Carbohydrates21.44 g
  • Fat0.13 g
  • Dietary fiber2.3 g
  • Protein2.63 g
  • Water74.45 g
Russet potato calories per:
| ounce | single piece | cup | half cup

Calories source

  • 88% CARBS.
  • 11% PROTEIN
  • 1% FAT

Brown rice

  • Calories370
  • Carbohydrates78.68 g
  • Fat2.75 g
  • Dietary fiber3.5 g
  • Protein7.6 g
  • Water9.82 g
Brown rice calories per:
| ounce | handfull | tablespoon | glass | cup | cup | half cup

Calories source

  • 85% CARBS
  • 8% PROTEIN
  • 7% FAT

Vitamins: brown rice vs russet potato

  • Vitaminium B1 (Thiamine):
    brown rice - 313% more than russet potato
  • Vitaminium B2 (riboflavin):
    brown rice - 92% more than russet potato
  • Vitaminium B3 (Niacin):
    brown rice - 269% more than russet potato
  • Vitaminium B6:
    brown rice - 15% more than russet potato
  • Vitaminium B9 (Folic acid):
    russet potato - 86% more than brown rice
  • Vitaminium E:
    brown rice - 29% more than russet potato
  • Vitaminium K:
    russet potato - 100% more than brown rice

Minerals: russet potato vs brown rice

  • Calcium:
    russet potato - 125% more than brown rice
  • Iron:
    brown rice - 8% more than russet potato
  • Magnessium:
    brown rice - 227% more than russet potato
  • Potassium:
    russet potato - 151% more than brown rice
  • Sodium:
    russet potato - 133% more than brown rice
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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.

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