Rice vs Potato: Nutrition, Calories & Best Choice

Rice and potato are both staple carbohydrates, but they behave differently on the plate and in the body. Cooked white rice packs more calories and carbohydrate into every 100 g (3.5 oz), while potato delivers more fiber, potassium, and vitamin C for the same weight. The comparison below uses USDA FoodData Central reference values for plain, cooked versions with no added butter, oil, or salt.

Rice vs Potato Side by Side per 100 g

The pattern is consistent across varieties: rice is the denser starch, potato is the more nutrient-dense one. Individual packages, brands, and cooking times shift these numbers by 10-20%, so treat them as solid reference points rather than fixed constants.

Calories and Carbohydrate Density

Rice is the more energy-dense of the two. One cup of cooked white rice (158 g) supplies about 205 calories and 45 g of carbohydrate, while one medium baked potato (about 173 g) supplies roughly 161 calories and 37 g of carbohydrate. That gap matters most when you are eating from a fixed calorie budget.

Most of the difference comes from water. Baked potato is roughly three-quarters water by weight, so a 100 g (3.5 oz) serving carries less starch than the same weight of cooked rice.

• White rice, 1/2 cup cooked (100 g / 3.5 oz): 130 calories, 28 g carbs, 0.4 g fiber.
• Brown rice, 1/2 cup cooked (100 g / 3.5 oz): about 123 calories, 26 g carbs, 1.6 g fiber.
• Baked potato, 3.5 oz (100 g): 93 calories, 21 g carbs, 2.2 g fiber.
• Sweet potato, 3.5 oz baked (100 g): about 90 calories, 21 g carbs, 3.3 g fiber.

Fiber, Potassium, and Micronutrients

Potato is the stronger micronutrient package per 100 g (3.5 oz). A baked potato with skin delivers about 535 mg of potassium, roughly 11% of the daily value, plus vitamin C and vitamin B6 in amounts rice cannot match. White rice is mostly starch and water, with very little potassium and no meaningful vitamin C.

Rice is not empty, though. Enriched white rice contributes thiamin and folate, and brown rice adds magnesium, manganese, and about 1.6 g of fiber per 100 g (3.5 oz). If rice anchors most of your meals, choose brown or fortified varieties and pair it with vegetables and protein to close the nutrient gap.

Potassium supports blood pressure regulation, and most adults in the US and Canada fall short of the recommended 3,400 mg (men) and 2,600 mg (women) per day. Potato is one of the cheapest ways to move that number.

Glycemic Index and Blood Sugar

Both staples sit in the medium-to-high glycemic index range when served plain and hot. White rice averages around 73 on the glucose scale, baked potato around 85, and boiled potato around 78. Brown rice lands nearer 68, while boiled sweet potato can drop into the 40s to 60s depending on variety and cooking time.

Four practical levers lower the blood sugar response without giving up the food:

1. Choose the lower-GI form - brown rice, boiled rather than baked potato, or sweet potato.
2. Cool the starch - cooked-and-chilled rice and potato form resistant starch, which is digested more slowly.
3. Add protein, fat, or acid - chicken, fish, beans, olive oil, yogurt, or vinegar all blunt the spike.
4. Control the portion - 1/2 to 1 cup cooked (about 100-200 g / 3.5-7 oz) is a typical starting point.

Which One Should You Pick?

Pick rice when you need fast, portable carbohydrate around training, a gluten-free base for stir-fries and curries, or a low-residue option during digestive flare-ups. See the brown rice nutrition breakdown for the whole-grain version.

Pick potato when you want more food volume for fewer calories, more potassium and fiber, or a side that keeps you full through the afternoon; the potato nutrition page covers preparation in detail. For most people the answer is both, rotated through the week: brown rice or boiled potato as the default, white rice and baked or mashed potato as occasional options.

Use the calorie calculator to see how a 1-cup serving (about 150-200 g / 5-7 oz) fits your daily target, and browse the carbohydrate hub for the wider picture.

Bottom line: Per 100 g (3.5 oz) cooked, white rice is higher in calories and carbs, while potato is higher in fiber, potassium, and vitamin C - the better choice depends on your portion, cooking method, and health goal.