Are Potatoes Healthier Than Rice
Potatoes are a good source of vitamins C and B6, while rice is a good source of thiamin, niacin, and magnesium. Potatoes also contain more fiber than rice. When it comes to health benefits, both potatoes and rice have their pros and cons. However, overall, potatoes are the slightly healthier option.
In the battle for health, potatoes seem to win over rice in many ways. In general, both potatoes and white rice are healthy additions to your diet, but potatoes are healthier than white rice when compared. When comparing the nutrients of a standard baked or boiled potato with the skin on to boiled white rice, the potato almost always wins.
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Potatoes contain three grams per serving of white potatoes and less than one gram per serving of white rice. One serving of potatoes contains two grams of sugar, the equivalent of one serving of rice. If you mix a 200-calorie serving of potatoes with rice, you’ll get 4 grams more fiber from potatoes than from white rice. In addition, the content of dietary fiber in potato is 5-8 times higher than that in rice.
| Potatoes | Rice |
| Potatoes are more healthier then rice | Brown rice contains more carbohydrates than potatoes |
| Potatoes contain three grams per serving of white potatoes | White or brown rice has 23 grams of total carbs per 1/2 cup of each, compared to 30 grams in potatoes |
| 200-calorie serving of potatoes with rice, you’ll get 4 grams more fiber from potatoes than from white rice | Brown rice is healthier then white rice |
Brown rice contains more carbohydrates than potatoes, with only 46 grams per cooked cup. Of this, 3.5 grams is fiber and the remaining 42.5 grams is starch, which is equivalent to more than 92% of the carbohydrates in brown rice. White or brown rice has 23 grams of total carbs per 1/2 cup of each, compared to 30 grams in potatoes and 12 grams in sweet potatoes.
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In terms of macronutrient ratios, brown rice is lower in carbohydrates, higher in fat, and similar in protein to red-brown potatoes. Brown rice contains a lot of fibrous carbohydrates and is therefore much lower in fat than potatoes. According to the USDA, brown rice is healthier than white rice because it contains more fiber, thiamine, niacin, vitamin B-6, phosphorus, and magnesium, but it’s still not as nutritious as baked potatoes. If you want to increase your fiber intake, baked potatoes and brown rice are better options than mashed potatoes and white rice.
Potatoes have fewer calories and carbohydrates than rice, which is more conducive to weight loss. In terms of macronutrients, potatoes are the healthiest choice because they are low in calories and fat, high in fiber, and contain the same amount of protein as white rice. Potatoes are higher in vitamins, minerals and fiber and are therefore better nutritionally than rice. In general, potatoes contain more vitamins and minerals than rice.
Compared to white rice and white pasta, potatoes are not only richer in complex carbohydrates, but also have a higher nutrient density (contains a wider range of minerals, vitamins, and trace elements). Both rice and potatoes also contain nutritional value, contain virtually no fat, and have relatively the same calories. As discussed earlier, potatoes and rice are almost the same, the difference between potatoes and rice is only two points.
The comparison between potatoes and rice makes sense because both are staples in many cuisines. Unlike rice, there is no reason to prefer one kind of potato to another just for nutritional reasons. Both potatoes and rice contain complex carbohydrates, and when consumed in moderation, they do not cause obesity. Potatoes contain far fewer calories than rice, and eating more potatoes won’t make you fat.
Potatoes are lower in calories than rice, making them the best option if you’re looking for calorie counting for weight loss. Potato is a rich source of vitamin C, and its content is 2-4 times higher than in rice. The content of vitamins in potatoes is high, and there is less fat in it than in rice. In terms of vitamins, rice is an excellent source of vitamin B, while potatoes have earned a good reputation for their vitamin C content as one of the highest among vegetables.
The information gathered leads us to the conclusion that rice, especially whole grain or parboiled (white with added nutrients), is a better choice than potatoes due to the rice’s high vitamin content and low glycemic index. More than 70 percent of white rice sold in the United States is additionally fortified with folic acid, thiamine, niacin, and iron, making it nutritious enough to rival potatoes in several areas, according to Clemson University, but potatoes are more nutrient-dense than potatoes. . rice in general.
White rice has been processed to the point that it is no longer a whole grain and therefore contains less nutrients and dietary fiber. Soft, low in fiber and easy to digest, white rice is a great option for those with digestive issues, nausea or heartburn.
Yes, rice is high in calories, but it does not need to be excluded from your diet. In terms of fat and calories, fried rice isn’t the healthiest option if you’re looking for something low in fat and high in nutrients like fiber. If you eat meals like cheese potatoes or mashed potatoes more often because you avoid rice, you can get more calories from other ingredients like butter and bacon.
Slow carbs like whole grain bread and pasta, oats and brown rice are high in fiber and take longer to digest, so they don’t spike your blood sugar as fast as refined carbs. Your rice or potatoes are included in your meals more often, and if you combine carbohydrates with proteins and fats, you can help control your blood sugar response. However, potatoes and rice can gain weight if cooked with butter, margarine, cream, or any other fatty substance, rather than simply boiled in water. Unfortunately, instead of being used solely for their positive benefits, such as providing carbohydrates, rice and potatoes are often used as cheap fillers.
When we look at the calorie content of rice and potatoes, rice is significantly less than 117 calories per 100g of pasta compared to 160 calories. If a serving of potatoes provides about 200 calories, you’ll get about 45 grams of carbs from potatoes alone. To sum up, potatoes contain more vitamins and nutrients than rice, but when you add toppings like butter, sour cream, salsa, bacon bits, and salt, the amount of calories and grams of fat in a baked potato increases significantly.
Both rice and potatoes contain essential protein, but potatoes contain high-quality protein, which is 1.8% per 100 grams compared to rice. While rice has three times as much iron as baked potatoes, potatoes have five times as much calcium, twice as much phosphorus, and 14 times as much potassium as a cup of white rice, competing with high-potassium foods like bananas. .spinach and broccoli.
Is Potato better than Rice for bodybuilders?
In terms of macronutrients, potatoes are preferable since they provide a similar amount of protein as white rice but are lower in calories and fat and higher in fibre. They digest to generate full proteins, which may make them a healthy post-workout meal.
Which is worse for diabetes rice or potatoes?
According to a recent study, diabetics can safely choose to include potatoes in a balanced diet. Compared to a meal with low-GI basmati rice, adults with type 2 diabetes who consumed a mixed evening meal with skinless potatoes responded to their blood sugar levels less the next day.
Is potato good for weight loss?
The fact that potatoes are nutrient-rich makes them the perfect food for weight loss. Potatoes are high in fiber and resistant to starch and can help people feel full for extended periods of time. She claims that it could stop binge eating.