Which is healthier, Mashed Potato or Rice (White)?

Mashed Potato wins in 6 out of 10 nutritional categories. Mashed Potato has 113 calories and 2g protein per 100g, while Rice (White) has 130 calories and 2.7g protein.

How many calories are in Mashed Potato vs Rice (White)?

Mashed Potato contains 113 calories per 100g, while Rice (White) contains 130 calories per 100g.

Which has more protein, Mashed Potato or Rice (White)?

Rice (White) has more protein with 2.7g per 100g compared to 2g.

Mashed Potato vs Rice (White)

Nutrition Comparison per 100g

Mashed Potato 6

4 Rice (White)

Vegetables vs Grains

Side-by-Side Nutrition Facts

Nutrient	Mashed Potato	Rice (White)	Better
Calories	113kcal	130kcal	Mashed Potato
Protein	2g	2.7g	Rice (White)
Total Fat	4.2g	0.3g	Rice (White)
Carbohydrates	16.8g	28.2g	Rice (White)
Fiber	1.4g	0.4g	Mashed Potato
Sugar	1.3g	0g	Rice (White)
Vitamin C	6.5mg	0mg	Mashed Potato
Calcium	22mg	10mg	Mashed Potato
Iron	0.3mg	0.2mg	Mashed Potato
Potassium	284mg	35mg	Mashed Potato

Macronutrient Breakdown

Mashed Potato

Protein: 2g Fat: 4.2g Carbs: 16.8g

Rice (White)

Protein: 2.7g Fat: 0.3g Carbs: 28.2g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.