It is indeed still possible to follow a low carb diet and enjoy a side of fries with that. If you're looking for low carbohydrate foods, you'll want to go with the lower numbers on the GI. Overall, potatoes contain more vitamins and nutrients than rice, but when you add toppings such as butter, sour cream, gravy, bacon bits and salt, the number of calories and fat grams in a baked potato increases significantly. They do serve a function in nutrition. When adding new varieties of rice or potato to your diet, be sure to check their macronutrient profiles first. Harvard Health Publishing has a list of GIs for many different foods. The skin of potatoes is very healthy and contains no fats or starch at all. Read More: List of Good Carbohydrates to Eat. In a 100-gram serving, which equals about 1/2 cup, cooked brown rice supplies more calories than a plain baked sweet potato, with 112 calories versus 90. Especially the skin of potatoes is very fibrous and filled with healthy carbohydrates. The carbohydrate content of rice vs. potatoes depends on which kind of potato and which kind of rice you compare. This number varies greatly depending on the type of potato or rice you eat. The majority of nutrients are in the potato, rather than the skin, as many believe, but the skin helps retain the nutrients in the potato and adds fiber content. Potato vs Brown rice - In-Depth Nutrition Comparison Compare. According to Clemson University, more than 70 percent of the white rice sold in the United States is enriched with extra folic acid, thiamine, niacin and iron, making it nutritious enough to rival potatoes in several areas, but potatoes are more nutrient-rich than rice overall. Although rice has three times more iron than a baked potato, a potato provides five times the amount of calcium in a cup of white rice, twice the phosphorous and 14 times the potassium, rivaling potassium-rich foods such as bananas, spinach and broccoli. Rice and potatoes contain about the same amount of zinc and magnesium per serving. Making this as nutritious as possible means considering the array of nutrients in your meal. Meanwhile, the recommended intake is about 38 grams for men, and 25 grams for women. A cup of rice provides a third of your recommended daily intake for vitamin B-6, which helps your body make healthy red blood cells and amino acids. It should not be Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the . Mineral Comparison. A medium baked potato falls between them with 230 calories. Nutritional Differences in Rice Noodles vs. This is where the Glycemic Index (GI) comes in. However, that doesn't mean you shouldn't eat them, either if you're apprehensive about gaining weight or if you're just trying to keep to low-carb foods. In the United States, the typical meal contains a protein source, a vegetable dish and a high-carbohydrate side dish, usually rice, potatoes or pasta. Brown rice would be better than white in this regard as the former has more fiber. When it comes to rice versus potatoes, it all depends on which kinds you're comparing. Privacy Policy Rice, with 5 grams of protein per cup, has slightly more protein than a potato, with 3 grams. Read More: Signs and Symptoms of too Much Fiber in the Diet. Brown rice, which is unmilled with the hull removed, is a whole-grain food that provides 4 grams of fiber per cup, while the same serving size of white rice only has 1 gram of fiber. When your blood sugar is too high, much of that excess blood sugar will be stored in the form of fat. By doing these two things, it makes it less likely that you're going to develop either type 2 diabetes or cardiovascular disease. Whenever you eat carbs, the concentration of sugar in your blood goes up. They are also similar in caloric content. Whether you’re going for rice or potatoes, the important thing is that the carbohydrates in the potato or rice do not exceed the number of carbs you are supposed to consume on a daily basis. With that in mind, incorporating these two foods into your low-carbohydrate diet means preparing them in a way that reduces their net carbohydrate load. Rice & potatoes. According to the USDA Food Composition Databases, 100 grams of short-grain enriched white rice contains 28.73 grams of carbohydrates, and 100 grams of long-grain brown rice contains 25.58 grams. © Copyright 2020 Hearst Communications, Inc. LIVESTRONG.com may earn compensation through affiliate links in this story. Potatoes have much more fibre than white rice. Leaf Group Ltd. If you're comparing carbohydrates in rice in general to a baked russet potato, then potato's load is greater. It helps to maintain the balance of blood sugar in your body, and it keeps your cholesterol levels low, according to the Mayo Clinic. A cup of plain white rice has 242 calories and brown rice contains 216. There is also a special type of starch found in both rice and potatoes known as resistant starch. Dietary fiber plays many key roles in the body. Potatoes. On that list, brown rice has a score of 68, sweet potatoes have a score of 63, white rice has a score of 73 and baked russet potatoes have an index almost as high as that of pure glucose, which has a value of 100. Potassium present in potatoes keeps you hydrated and healthy. Because potatoes are grown underground, they offer a rich store of minerals that surpasses the mineral content of rice. A small sweet potato will give you 1.9 grams of fiber, while 100 grams of long-grain brown rice will give you just 1.6 grams. Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. Use of this web site constitutes acceptance of the LIVESTRONG.COM The average daily consumption is about 17 grams. When your blood sugar drops very low, you experience hunger. If you are trying to lose weight by keeping track of your intake of calories and fat, either rice or potatoes could be helpful. Regular Pasta, Nutritional Information for Rice Cakes vs. Her articles have been published in a wide variety of print magazines and online publications, including the Gale Encyclopedia of Nursing and Allied Health, New Moon Network and Bodybuilding.com. Potato Chips, Clemson University: Selecting and Storing Cereals and Grains, United States Department of Agriculture: Nutrient Data for 20051, Rice, White, Medium-Grain, Cooked, Columbia University: What’s in Your Rice? The Nutrients in Rice Vs. She's written for Women's Health & Fitness, Health Guide Info, and Life Coach Hub.

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