Potato (baked) vs White rice (cooked)

The short answer

Two everyday starches. White potato has fewer calories per 100 g, more potassium and vitamin C, and its skin adds fibre. White rice is drier and more calorie-dense by weight, easy to portion and pair with anything. Potato for more volume and potassium per calorie, rice for a neutral, packable base.

Potato (baked) and White rice (cooked), per 100 g and per portion. A gap means USDA has no value for it — not zero.

	Potato (baked) · per 100 g	White rice (cooked) · per 100 g
Calories	93	130
Protein	2 g	2.7 g
Fat	0.1 g	0.3 g
Carbs	21.6 g	28.2 g
Fiber	1.5 g	0.4 g
Sugars	1.7 g	0.1 g
Sodium	5 mg	1 mg
Vitamins & minerals — where both carry data
Calcium	5 mg	10 mg
Folate	9 µg	58 µg
Iron	0.4 mg	1.2 mg
Magnesium	25 mg	12 mg
Niacin	1.4 mg	1.5 mg
Phosphorus	50 mg	43 mg
Potassium	391 mg	35 mg
Riboflavin	0 mg	0 mg
Thiamin	0.1 mg	0.2 mg
Vitamin A	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin B6	0.3 mg	0.1 mg
Vitamin C	12.8 mg	0 mg
Vitamin D	0 µg	0 µg
Vitamin E	0 mg	0 mg
Vitamin K	0.3 µg	0 µg
Zinc	0.3 mg	0.5 mg

At equal calories (per 100 kcal)

Protein — Potato (baked): 2.1 g, White rice (cooked): 2.1 g · Fiber — Potato (baked): 1.6 g, White rice (cooked): 0.3 g · Sodium — Potato (baked): 5.4 mg, White rice (cooked): 0.8 mg

Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.

Common questions

Is Potato (baked) or White rice (cooked) better?

Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.

How were these numbers worked out?

Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.

Why does one column say “no data”?

Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.