Potatoes, flesh and skin vs Rice, white, long-grain, parboiled, enriched
Side-by-side nutrition comparison per serving. See which fits your goals better.
Potato and white rice are the world's most consumed starchy carbs, and their nutritional comparison reveals a clear winner on several fronts. Potato provides 77 calories per 100g (boiled) with 17.5g carbs, 2.05g protein, and 2.1g fiber. White rice delivers 123 calories with 26g carbs, 2.91g protein, and just 0.9g fiber. Potato is lower in calories per gram and higher in fiber.
Potatoes contain significantly more potassium per serving — about 420mg per medium potato, rivaling bananas. They also provide meaningful vitamin C, which white rice lacks entirely. The satiety index research consistently ranks boiled potatoes as the most filling food tested — scoring over three times higher than white rice on the same scale.
The resistant starch story is fascinating for both foods. Cooking and then cooling either potatoes or rice converts some of their starch to resistant starch, which functions like fiber and feeds beneficial gut bacteria. Cold potato salad and refrigerated-then-reheated rice both deliver this benefit. For gut health, eating some of your starchy carbs cold or reheated is a scientifically supported strategy.
Pro tip
Boil potatoes, refrigerate them overnight, then reheat or eat cold in a salad. This cooking-cooling cycle increases resistant starch content by up to 50 percent, effectively lowering the caloric impact while improving the prebiotic benefit. The same trick works for rice.
Quick Verdict
Best for weight loss
Potatoes, flesh and skin
Best for muscle gain
Rice, white, long-grain, parboiled, enriched
Best for low-carb
Potatoes, flesh and skin
Macro Comparison
Potatoes, flesh and skin: 100g (100g) | Rice, white, long-grain, parboiled, enriched: 100g (100g)
77
Potatoes, flesh and skin
123
Rice, white, long-grain, parboiled, enriched
2.05g
Potatoes, flesh and skin
2.91g
Rice, white, long-grain, parboiled, enriched
17.5g
Potatoes, flesh and skin
26g
Rice, white, long-grain, parboiled, enriched
0.09g
Potatoes, flesh and skin
0.37g
Rice, white, long-grain, parboiled, enriched
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
11%
Potatoes, flesh and skin
9%
Rice, white, long-grain, parboiled, enriched
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| Nutrient | Potatoes, flesh and skin | Rice, white, long-grain, parboiled, enriched |
|---|---|---|
| Calories | 77 | 123 |
| Protein | 2g | 2.9g |
| Carbs | 17.5g | 26g |
| Fat | 0.1g | 0.4g |
| Fiber | 2.1g | 0.9g |
| Sugar | 0.82g | 0.11g |
| Sodium | 6mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.07g |
| Potassium | 425mg | 56mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 19.7mg | 0mg |
| Calcium | 12mg | 19mg |
| Iron | 0.81mg | 1.81mg |
Which Should You Choose?
For weight loss
Choose Potatoes, flesh and skin. With 77 calories and 2.05g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Rice, white, long-grain, parboiled, enriched. Rice, white, long-grain, parboiled, enriched delivers 2.91g protein per serving — 0.9g more than Potatoes, flesh and skin.
For low-carb diets
Choose Potatoes, flesh and skin with 17.5g carbs per serving.
Starchy carb choices compound across the week — small differences in calorie density add up to hundreds of calories over seven days. Sunn helps you track your carb sources and see how swapping rice for potatoes on some days affects your totals.
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Take the free quizCommon Questions
Is Potatoes, flesh and skin or Rice, white, long-grain, parboiled, enriched better for weight loss?
For weight loss, Potatoes, flesh and skin is the better choice. Potatoes, flesh and skin has 77 calories and 2.05g protein per serving, while Rice, white, long-grain, parboiled, enriched has 123 calories and 2.91g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Potatoes, flesh and skin or Rice, white, long-grain, parboiled, enriched?
Rice, white, long-grain, parboiled, enriched has more protein per serving. Potatoes, flesh and skin provides 2.05g and Rice, white, long-grain, parboiled, enriched provides 2.91g of protein.
Can I eat both potatoes, flesh and skin and rice, white, long-grain, parboiled, enriched together?
Yes! Combining potatoes, flesh and skin and rice, white, long-grain, parboiled, enriched gives you 200 calories and 4.96g protein. This combination can work well as part of a balanced meal.