Russet Potato vs Rice: All Nutritional Differences

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

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Marcin PiotrowiczMarcin Piotrowicz
Russet potato - calories, kcal, weight, nutrition
Rice - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Russet potato

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

Russet potato has 95 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 37%.

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

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

Fact 2: Russet potato And White rice Nutrition Difference

White rice vs Russet potato: Vitamins and Minerals Comparison

per 100gRusset potatoRice
Calories95 130
Carbohydrates21.44 g28.17 g
Fat0.13 g0.28 g
Dietary fiber2.3 g0.4 g
Protein2.63 g2.69 g
Water74.45 g68.44 g
Calcium18 mg10 mg
Iron1.07 mg0.2 mg
Magnessium30 mg12 mg
Potassium550 mg35 mg
Sodium14 mg1 mg
Vitaminium B1 (Thiamine)0.067 mg0.02 mg
Vitaminium B2 (riboflavin)0.048 mg0.013 mg
Vitaminium B3 (Niacin)1.348 mg0.4 mg
Vitaminium B60.354 mg0.093 mg
Vitaminium B9 (Folic acid)0.026 mg0.003 mg
Vitaminium E0.07 mg0.04 mg

Less protein in russet potato

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

There is 2.69g per 100g of white rice and 2.63g per 100g of russet potato so using simple math we can see that difference is about 2%.

Less carbohydrates in russet potato

In russet potato is less carbohydrates than in white rice.

There is 28.17g/100g of carbohydrates in white rice and 21.44g/100g in russet potato so let me do the math for you again - difference is about 31%.

Less fat in russet potato

In russet 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 0.13g/100g in russet potato. In this case difference is about 115%.

Russet potato

  • Calories95
  • Carbohydrates21.44 g
  • Fat0.13 g
  • Dietary fiber2.3 g
  • Protein2.63 g
  • Water74.45 g
Russet potato calories per:
100g | ounce | single piece | cup | half cup

Calories source

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


  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
  • Water68.44 g
Rice calories per:
100g | ounce | handfull | tablespoon | cup | cup | half cup

Calories source

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

Vitamins: white rice vs russet potato

Minerals: russet potato vs white rice

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style 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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