White rice vs Baked potato
Per 100 g, white rice has 130 kcal, 2.7 g protein, 28 g carbohydrate and 0.3 g fat; baked potato has 93 kcal, 2.5 g protein, 21 g carbohydrate and 0.1 g fat. White rice has 130 kcal per 100 g, 40% more than baked potato at 93 kcal.
Per 100 g, side by side
| Nutrient | White rice | Baked potato | Difference |
|---|---|---|---|
| Calories | 130 kcal | 93 kcal | +37 kcal |
| Protein | 2.7 g | 2.5 g | +0.2 g |
| Carbohydrate | 28 g | 21 g | +7 g |
| Fat | 0.3 g | 0.1 g | +0.2 g |
| Fiber | 0.4 g | 2.2 g | −1.8 g |
| Sugars | 0.1 g | 1.2 g | −1.1 g |
| Saturated fat | 0.1 g | 0 g | +0.1 g |
| Sodium | 382 mg | 10 mg | +372 mg |
Difference is White rice minus Baked potato. Full names: Rice, white, long-grain, regular, cooked, enriched, with salt · Potatoes, baked, flesh and skin, with salt.
Per serving
| Food · serving | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| White rice · 1 cup, 158 g | 205 | 4.3 g | 45 g | 0.5 g |
| Baked potato · 0.5 cup, 61 g | 57 | 1.5 g | 13 g | 0.1 g |
Where the calories come from
White rice · 9% protein · 89% carbohydrate · 2% fat
Baked potato · 10% protein · 89% carbohydrate · 1% fat
The differences, in numbers
- White rice has 130 kcal per 100 g, 40% more than baked potato at 93 kcal.
- White rice has 8% more protein per 100 g than baked potato (2.7 g vs 2.5 g). Per calorie, white rice gives 2.1 g of protein per 100 kcal and baked potato gives 2.7 g.
- White rice has 33% more carbohydrate per 100 g than baked potato (28 g vs 21 g).
- White rice has 200% more fat per 100 g than baked potato (0.3 g vs 0.1 g).
- Baked potato has 450% more fiber per 100 g than white rice (2.2 g vs 0.4 g).
One serving of each on the day view
The reference day is a scale, not a target; the macro calculator estimates your own.
Frequently asked questions
Which has more calories, white rice or baked potato?
White rice has 130 kcal per 100 g, 40% more than baked potato at 93 kcal.
Which has more protein, white rice or baked potato?
White rice has 8% more protein per 100 g than baked potato (2.7 g vs 2.5 g). Per calorie, white rice gives 2.1 g of protein per 100 kcal and baked potato gives 2.7 g.
What are the macros of white rice vs baked potato?
White rice: 9% protein, 89% carbohydrate, 2% fat by energy. Baked potato: 10% protein, 89% carbohydrate, 1% fat.
Source: USDA FoodData Central, FDC IDs 169753 (Grains & bread) and 170111 (Vegetables), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.