Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
potato starch
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and potato starch:
Both brown rice and potato starch are high in calories. Potato starch has 171% more calories than brown rice - brown rice has 123 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and heavier in fat compared to potato starch per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for potato starch, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Potato Starch | |
|---|---|---|
| Protein | 9% | ~ |
| Carbohydrates | 84% | 100% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
Potato starch is high in carbohydrates and brown rice has 69% less carbohydrates than potato starch - brown rice has 25.6g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Brown rice has signficantly more dietary fiber than potato starch - brown rice has 1.6g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Brown rice and potato starch contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and potato starch does not contain significant amounts.
Brown rice has more protein than potato starch - brown rice has 2.7g of protein per 100 grams and potato starch does not contain significant amounts.
Both brown rice and potato starch are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Brown rice and potato starch contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Brown rice and potato starch contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brown Rice | Potato Starch | |
|---|---|---|
| Thiamin | 0.178 MG | ~ |
| Riboflavin | 0.069 MG | ~ |
| Niacin | 2.561 MG | ~ |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.123 MG | ~ |
| Folate | 9 UG | ~ |
Brown rice has more calcium than potato starch - brown rice has 3mg of calcium per 100 grams and potato starch does not contain significant amounts.
Brown rice has more iron than potato starch - brown rice has 0.56mg of iron per 100 grams and potato starch does not contain significant amounts.
Brown rice has more potassium than potato starch - brown rice has 86mg of potassium per 100 grams and potato starch does not contain significant amounts.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Potato Starch (POTATO STARCH) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Potato Starch g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||