Potatoes, flesh and skin, raw vs Rice, white, long-grain, regular, raw, unenriched
Original comparison by NutriVerdict
Bottom line: Potatoes, flesh and skin, raw is the more nutrient-dense of the two, scoring 83 of 100 to 39 for Rice, white, long-grain, regular, raw, unenriched.
Potatoes are more nutrient-dense, scoring 83 of 100 versus rice's 39 of 100. Per 100g raw, potatoes have far fewer calories (77 vs 365) and more fiber (2.1g vs 1.3g), while rice offers more protein (7.13g vs 2.05g) and carbs (80g vs 17.5g). Sodium is close between the two (6mg vs 5mg), and rice has a bit more fat (0.66g vs 0.09g).
Choose potatoes when you want a lower-calorie, higher-fiber base for a meal without loading up on carbs. Choose rice when you need a dense energy and protein source, especially raw weight comparisons that will change substantially once cooked with water. One honest note: raw rice absorbs water and expands significantly when cooked, so the per-100g raw comparison overstates its calorie density relative to a cooked serving.
Head to head, per 100 g
| Metric | Potatoes, flesh and skin | Rice, white |
|---|---|---|
| Nutrient Density Score | 83 | 39 |
| Calories | 77 kcal | 365 kcal |
| Protein | 2.1 g | 7.1 g |
| Carbohydrate | 18 g | 80 g |
| Dietary fiber | 2.1 g | 1.3 g |
| Sugars | 0.8 g | 0.1 g |
| Total fat | 0.1 g | 0.7 g |
| Saturated fat | 0 g | 0.2 g |
| Sodium | 6 mg | 5 mg |
| Potassium | 425 mg | 115 mg |
| Calcium | 12 mg | 28 mg |
| Iron | 0.8 mg | 0.8 mg |
| Magnesium | 23 mg | 25 mg |
| Vitamin C | 20 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 0 mg | 0.1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Potatoes, flesh and skin, raw healthier than Rice, white, long-grain, regular, raw, unenriched?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Potatoes, flesh and skin, raw scores higher, 83 of 100 to 39. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Potatoes, flesh and skin, raw or Rice, white, long-grain, regular, raw, unenriched?
Rice, white, long-grain, regular, raw, unenriched has more protein, 7.1 g per 100 g to 2.1 g.
Which has fewer calories?
Potatoes, flesh and skin, raw is lower in calories, 77 kcal per 100 g to 365 kcal.
Which has more fiber?
Potatoes, flesh and skin, raw has more dietary fiber, 2.1 g per 100 g to 1.3 g.
Full Potatoes, flesh and skin profile Full Rice, white profile