White rice vs potatoes

Key differences

• They provide similar protein per calorie: 2.1 g per 100 kcal for white rice and 2.1 g for potatoes.
• Potatoes have fewer calories: 87 kcal per 100 g, versus 130 for white rice, so the same calories come with more grams of food.
• Potatoes have more fiber: 1.8 g per 100 g, versus 0.4 g for white rice.

Comparison per 100 g

Per typical serving

With typical servings, 150 g (5.5 oz) of white rice has about 195 kcal and 4 g of protein, and 150 g (5.5 oz) of potatoes about 131 kcal and 2.8 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, potatoes are more filling per calorie than white rice: 4 versus 2 out of 5.

Both were measured in people in the Holt satiety index (1995), where white bread scores 100: white rice scored 138 and potatoes 323. In that study potatoes were more filling for the same calories.

• 2/5White rice: Low energy density.
• 4/5Potatoes: Low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

White rice

On the numbers it does not stand out from potatoes in protein, calories, or fiber, so taste, price, or habit can decide.

Potatoes

• If you want to eat more grams for the same calories: 87 kcal per 100 g.
• If you want to add fiber: 1.8 g per 100 g.
• If you prefer a lighter typical serving: about 131 kcal in 150 g (5.5 oz).

On a GLP-1 medication

White rice. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Potatoes. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• White rice: every nutrient, frequently asked questions, and similar foods.
• Potatoes: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• White rice vs brown rice
• White rice vs quinoa
• Pasta vs white rice
• Potatoes vs sweet potatoes
• Cassava vs potatoes

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