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Plate
Potato, baked Leader
Potato, baked8
VS
White rice, cooked
White rice, cooked2

Potato, baked leads 8–2 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Potato, baked comes out ahead, winning 8 of 10 nutrient match-ups.

Pick Potato, baked for more protein, more fiber, less saturated fat, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Pick White rice, cooked for less sugar and less sodium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN2.69 g
    2.07 g
  • Carbohydrate
    22.74 g
    21.67 g
  • Fibermore is better
    WIN2.37 g
    0.31 g
  • Total sugarsless is better
    1.27 g
    0.04 gWIN
  • Total fat
    0.14 g
    0.22 g
  • Saturated fatless is better
    WIN0.04 g
    0.06 g
  • Sodiumless is better
    10.75 mg
    0.77 mgWIN
  • Potassiummore is better
    WIN575.27 mg
    26.92 mg
  • Calciummore is better
    WIN16.13 mg
    7.69 mg
  • Ironmore is better
    WIN1.16 mg
    0.92 mg
  • Magnesiummore is better
    WIN30.11 mg
    9.23 mg
  • Vitamin Cmore is better
    WIN10.32 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Potato, baked vs White rice, cooked · Foodatron