{"id":175,"date":"2025-10-30T03:51:08","date_gmt":"2025-10-30T03:51:08","guid":{"rendered":"https:\/\/gizigo.id\/de\/?p=175"},"modified":"2025-10-30T03:51:09","modified_gmt":"2025-10-30T03:51:09","slug":"kartoffeln-brauner-reis-naehrwert-vergleich","status":"publish","type":"post","link":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/","title":{"rendered":"Kartoffeln vs Vollkornreis \u2013 N\u00e4hrwerttabelle"},"content":{"rendered":"\n<p>Welche ist ges\u00fcnder, Kartoffeln oder Vollkornreis? Hier ist die kurze Antwort:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Summary-Potato-vs-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Brown Rice Nutrition Chart Summary\" class=\"wp-image-2757\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Kartoffeln enthalten weniger Makron\u00e4hrstoffe als Vollkornreis und sind daher besser f\u00fcr eine kalorienreduzierte Ern\u00e4hrung geeignet.<\/li>\n\n\n\n<li>Vollkornreis enth\u00e4lt \u00e4hnliche Vitamine und Mineralstoffe wie Kartoffeln, jedoch meist in gr\u00f6\u00dferen Mengen.<\/li>\n\n\n\n<li>Vollkornreis weist einen deutlich niedrigeren glyk\u00e4mischen Index auf, was hervorragend zur Regulierung des Blutzuckerspiegels beitr\u00e4gt.<\/li>\n<\/ul>\n\n\n\n<p>Aufgrund der Unterschiede im N\u00e4hrwert sollten Sie je nach gesundheitlicher Situation die eine oder andere Option w\u00e4hlen.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Health-Conditions-Potato-vs-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Nutritional Comparisons for Certain Health Conditions\" class=\"wp-image-2758\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Vollkornreis hat einen niedrigen glyk\u00e4mischen Index, wodurch der Blutzucker langsamer ansteigt. Das ist besonders wichtig f\u00fcr Diabetiker.<\/li>\n\n\n\n<li>Kartoffeln enthalten weniger Kalorien und Kohlenhydrate, sind aber dennoch s\u00e4ttigend. W\u00e4hlen Sie Kartoffeln, wenn Sie abnehmen m\u00f6chten.<\/li>\n\n\n\n<li>Sowohl Kartoffeln als auch Vollkornreis liefern eine gute Menge an Ballaststoffen und sind daher bei Verstopfung empfehlenswert.<\/li>\n\n\n\n<li>Vollkornreis ist f\u00fcr die meisten gesundheitlichen Bedingungen eine gute Wahl. Wenn Sie sich glutenfrei ern\u00e4hren, k\u00f6nnen Sie Kartoffeln essen, sollten aber verarbeitete Produkte vermeiden.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column has-theme-palette-7-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--40);flex-basis:70%\">\n<p class=\"has-text-align-center has-small-font-size\" id=\"table-of-contents\"><strong>TABLE OF CONTENTS<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#full-comparison\">Kartoffel vs. Brauner Reis: N\u00e4hrwerttabelle (Vollst\u00e4ndige Vergleiche)<\/a><\/li>\n\n\n\n<li><a href=\"#detailed-comparisons\">Kartoffel vs. Brauner Reis: Detaillierte Vergleiche<\/a>\n<ul class=\"wp-block-list\">\n<li><a href=\"#calories-comparisons\">Kalorien-Vergleich<\/a><\/li>\n\n\n\n<li><a href=\"#carbohydrates-comparison\"><\/a><a href=\"#carbohydrates-comparison\">Kohlenhydrat-Vergleich<\/a><\/li>\n\n\n\n<li><a href=\"#fats-comparison\"><\/a><a href=\"#protein-comparison\">Protein-Vergleich<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#fats-cholesterol-comparison\">Fett-Vergleich<\/a><\/li>\n\n\n\n<li><a href=\"#fibers-comparison\">Ballaststoff-Vergleich<\/a><\/li>\n\n\n\n<li><a href=\"#fats-cholesterol-comparison\">Cholesterin-Vergleich<\/a><\/li>\n\n\n\n<li><a href=\"#minerals-comparison\">Mineralien-Vergleich<\/a><\/li>\n\n\n\n<li><a href=\"#jar\"><\/a><a href=\"#vitamins-comparison\">Vitamin-Vergleich<\/a><\/li>\n\n\n\n<li><a href=\"#glycemic-index-comparison\">Glyk\u00e4mischer-Index-Vergleich<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"#references\">Quellen<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_009391-20, .wp-block-kadence-advancedheading.kt-adv-heading175_009391-20[data-kb-block=\"kb-adv-heading175_009391-20\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_009391-20 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_009391-20[data-kb-block=\"kb-adv-heading175_009391-20\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_009391-20 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_009391-20[data-kb-block=\"kb-adv-heading175_009391-20\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"full-comparison\" class=\"kt-adv-heading175_009391-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_009391-20\"><strong><strong><strong><strong>Kartoffeln vs Vollkornreis \u2013 N\u00e4hrwertvergleich (vollst\u00e4ndige Infografik)<\/strong><\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p>Die Quelle f\u00fcr die angegebenen N\u00e4hrwerte ist die FoodData Central-Datenbank des U.S. Department of Agriculture. Die Werte k\u00f6nnen je nach Quelle leicht variieren.<\/p>\n\n\n\n<p>F\u00fcr diesen Vergleich wurden gebackene Russet-Kartoffeln und gekochter Vollkornreis aus Langkornsorten verwendet.<\/p>\n\n\n\n<p>Bitte beachten Sie, dass jeweils die Seite mit dem h\u00f6heren N\u00e4hrstoffgehalt hervorgehoben wird.<\/p>\n\n\n\n<p>Unten finden Sie den vollst\u00e4ndigen N\u00e4hrwertvergleich zwischen Kartoffeln und Vollkornreis:<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup> <sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Infographic-Potato-vs-Brown-Rice-Graph-Comparison.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Nutritional Comparisons Infographic\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong><strong>Ist Kartoffel oder Vollkornreis ges\u00fcnder?<\/strong><\/strong><\/h3>\n\n\n\n<p>Unter Ber\u00fccksichtigung der N\u00e4hrwerte ist Vollkornreis die bessere Option f\u00fcr Sie.<\/p>\n\n\n\n<p>Kartoffeln und Vollkornreis enthalten gr\u00f6\u00dftenteils die gleichen N\u00e4hrstoffe, nur mit leicht unterschiedlichen Zahlen. Dennoch liefert Ihnen Vollkornreis langfristig viel mehr Vitamine und Mineralstoffe, wenn er regelm\u00e4\u00dfig verzehrt wird.<\/p>\n\n\n\n<p>Dar\u00fcber hinaus hat Vollkornreis einen ausgezeichneten glyk\u00e4mischen Index von 50 (niedrig). Die h\u00e4ufig gegessenen Russet-Kartoffeln haben hingegen einen hohen GI von 72 bis 111, abh\u00e4ngig von der Zubereitungsart.<\/p>\n\n\n\n<p>Ich kann jedoch nicht ignorieren, dass Kartoffeln seit Jahren unbestritten<a href=\"https:\/\/potatoesusa.com\/research-reports\/2023-consumer-attitudes-and-usage-study\/\"> <strong>das Lieblingsgem\u00fcse Amerikas sind<\/strong><\/a> . Ob beim Kochen zu Hause, beim Essen im Restaurant oder beim Mitnehmen, mit Kartoffeln k\u00f6nnen Sie nichts falsch machen.&nbsp;<\/p>\n\n\n\n<p>Ehrlich gesagt denke ich, dass das Problem mit Vollkornreis haupts\u00e4chlich in der Unannehmlichkeit liegt. Sie m\u00fcssen sich erst wieder daran gew\u00f6hnen und Ihren Alltag darauf einstellen.<\/p>\n\n\n\n<p>Als Asiat esse ich Reis, seit ich sprechen kann. Vollkornreis verwirrt mich aber immer noch. Er ist einfach \u201eanders\u201c. Er entspricht nicht dem Geschmack und der Textur, die mein Unterbewusstsein erwartet, wenn ich eine Mahlzeit mit Reis esse (manche Leute sagen sogar, er schmecke \u201eekelhaft\u201c).<\/p>\n\n\n\n<p>Au\u00dferdem brauche ich doppelt so lange, um Vollkornreis zu kochen. Viel Gl\u00fcck dabei, wenn Sie sich t\u00e4glich zur Arbeit hetzen m\u00fcssen.<\/p>\n\n\n\n<p>Es ist also in Ordnung, wenn Sie sich nicht zwingen wollen, Vollkornreis zu essen. Es gibt noch eine entscheidende Sache, die ich Ihnen mit diesem Artikel vermitteln m\u00f6chte: <em>Achten Sie immer auf die \u201eanderen Dinge\u201c, die Sie beim Kochen und Essen verwenden.<\/em><\/p>\n\n\n\n<p>Der niedrige glyk\u00e4mische Index von Vollkornreis ist gro\u00dfartig. Wenn Sie ihn jedoch mit tonnenweise verarbeiteten Lebensmitteln essen, k\u00f6nnen Sie sich von seinen gesundheitlichen Vorteilen verabschieden. Kleine Faktoren wie unterschiedliche Kochzeiten oder -temperaturen beeinflussen ebenfalls den GI-Wert von Vollkornreis.<sup><strong><a href=\"#references\">3<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Kartoffeln haben wenig Kalorien und Fett. Wenn Sie sie jedoch mit Butter, Milch, Speck und Salz zubereiten &#8230; Nun, dann sind sie keine gesunde Mahlzeit mehr.<\/p>\n\n\n\n<p>Was sollten Sie also tun? Halten Sie Ihre Ern\u00e4hrung im Gleichgewicht. Kombinieren Sie Ihre Grundnahrungsmittel so oft wie m\u00f6glich mit Gem\u00fcse, H\u00fclsenfr\u00fcchten und Proteinen.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_335cb2-69, .wp-block-kadence-advancedheading.kt-adv-heading175_335cb2-69[data-kb-block=\"kb-adv-heading175_335cb2-69\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_335cb2-69 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_335cb2-69[data-kb-block=\"kb-adv-heading175_335cb2-69\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_335cb2-69 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_335cb2-69[data-kb-block=\"kb-adv-heading175_335cb2-69\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"detailed-comparisons\" class=\"kt-adv-heading175_335cb2-69 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_335cb2-69\"><strong><strong><strong>Kartoffeln vs Vollkornreis: N\u00e4hrwerte im Detail<\/strong><\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Full-Comparison-Potato-VS-Brown-Rice-Nutrition-Chart-revised.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Nutritional Chart Full Comparisons\"\/><\/figure>\n<\/div>\n\n\n<p>Falls das obige Bild nicht geladen wird, sehen Sie die Vergleiche in der folgenden Tabelle. Ich werde in den n\u00e4chsten Abschnitten weitere Erkl\u00e4rungen zu den einzelnen Kategorien gem\u00e4\u00df den N\u00e4hrstoffbezugswerten (NRV) geben.<\/p>\n\n\n\n<table id=\"tablepress-33\" class=\"tablepress tablepress-id-33\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>N\u00c4HRSTOFFE<\/strong><\/th><th class=\"column-2\"><strong>KARTOFFELN<\/strong><br \/>\n<em>(Russet, gebacken)<\/em><\/th><th class=\"column-3\"><strong>BRAUNER REIS<\/strong><br \/>\n<em>(Langhals, gekocht)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Kalorien<\/strong><\/td><td class=\"column-2\">95 kcal<\/td><td class=\"column-3\">123 kcal<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Kohlenhydrate<\/strong><\/td><td class=\"column-2\">21.4 Gramm<\/td><td class=\"column-3\">25.6 Gramm<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Protein<\/strong><\/td><td class=\"column-2\">2.63 Gramm<\/td><td class=\"column-3\">2.74 Gramm<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Fette<\/strong><\/td><td class=\"column-2\">0.13 Gramm<\/td><td class=\"column-3\">0.97 Gramm<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Ballaststoffe<\/strong><\/td><td class=\"column-2\">2.3 Gramm<\/td><td class=\"column-3\">1.6 Gramm<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Vitamin A<\/strong><\/td><td class=\"column-2\">10 IE<\/td><td class=\"column-3\">0 IE<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Vitamin B1<\/strong><\/td><td class=\"column-2\">0.067 mg<\/td><td class=\"column-3\">0.178 mg<\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\"><strong>Vitamin B2<\/strong><\/td><td class=\"column-2\">0.04 mg<\/td><td class=\"column-3\">0.069 mg<\/td>\n<\/tr>\n<tr class=\"row-10\">\n\t<td class=\"column-1\"><strong>Vitamin B3<\/strong><\/td><td class=\"column-2\">1.53 mg<\/td><td class=\"column-3\">2.56 mg<\/td>\n<\/tr>\n<tr class=\"row-11\">\n\t<td class=\"column-1\"><strong>Vitamin B5<\/strong><\/td><td class=\"column-2\">0.38 mg<\/td><td class=\"column-3\">0.38 mg<\/td>\n<\/tr>\n<tr class=\"row-12\">\n\t<td class=\"column-1\"><strong>Vitamin B6<\/strong><\/td><td class=\"column-2\">0.354 mg<\/td><td class=\"column-3\">0.123 mg<\/td>\n<\/tr>\n<tr class=\"row-13\">\n\t<td class=\"column-1\"><strong>Vitamin B9<\/strong><\/td><td class=\"column-2\">0 \u00b5g<\/td><td class=\"column-3\">0 \u00b5g<\/td>\n<\/tr>\n<tr class=\"row-14\">\n\t<td class=\"column-1\"><strong>Vitamin C<\/strong><\/td><td class=\"column-2\">8.3 mg<\/td><td class=\"column-3\">0 mg<\/td>\n<\/tr>\n<tr class=\"row-15\">\n\t<td class=\"column-1\"><strong>Magnesium<\/strong><\/td><td class=\"column-2\">30 mg<\/td><td class=\"column-3\">39 mg<\/td>\n<\/tr>\n<tr class=\"row-16\">\n\t<td class=\"column-1\"><strong>Phosphat<\/strong><\/td><td class=\"column-2\">71 mg<\/td><td class=\"column-3\">103 mg<\/td>\n<\/tr>\n<tr class=\"row-17\">\n\t<td class=\"column-1\"><strong>Kalium<\/strong><\/td><td class=\"column-2\">550 mg<\/td><td class=\"column-3\">86 mg<\/td>\n<\/tr>\n<tr class=\"row-18\">\n\t<td class=\"column-1\"><strong>Eisen<\/strong><\/td><td class=\"column-2\">1.07 mg<\/td><td class=\"column-3\">0.106 mg<\/td>\n<\/tr>\n<tr class=\"row-19\">\n\t<td class=\"column-1\"><strong>Kupfer<\/strong><\/td><td class=\"column-2\">0.107 mg<\/td><td class=\"column-3\">0.56 mg<\/td>\n<\/tr>\n<tr class=\"row-20\">\n\t<td class=\"column-1\"><strong>Kalzium<\/strong><\/td><td class=\"column-2\">18 mg<\/td><td class=\"column-3\">3 mg<\/td>\n<\/tr>\n<tr class=\"row-21\">\n\t<td class=\"column-1\"><strong>Zink<\/strong><\/td><td class=\"column-2\">0.35 mg<\/td><td class=\"column-3\">0.71 mg<\/td>\n<\/tr>\n<tr class=\"row-22\">\n\t<td class=\"column-1\"><strong>Glyk\u00e4mischer Index<\/strong><\/td><td class=\"column-2\">73 &#8211; 111 (hoch)<\/td><td class=\"column-3\">55 (niedrig)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n<p>Die Prozentangaben der N\u00e4hrstoffbezugswerte (NRV) auf dieser Seite basieren auf den Daten der \u201eDietary Guidelines for Americans\u201c<sup><strong><a href=\"#references\">4<\/a><\/strong><\/sup> des U.S. Department of Agriculture und des U.S. Department of Health and Human Services.<br><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_4b2e4b-a9, .wp-block-kadence-advancedheading.kt-adv-heading175_4b2e4b-a9[data-kb-block=\"kb-adv-heading175_4b2e4b-a9\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_4b2e4b-a9 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_4b2e4b-a9[data-kb-block=\"kb-adv-heading175_4b2e4b-a9\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_4b2e4b-a9 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_4b2e4b-a9[data-kb-block=\"kb-adv-heading175_4b2e4b-a9\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"calories-comparisons\" class=\"kt-adv-heading175_4b2e4b-a9 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_4b2e4b-a9\"><strong><strong><em>Kalorien<\/em><\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>Vollkornreis enth\u00e4lt 29,47 % mehr Kalorien.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Calories-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Calories Comparisons Graph\" class=\"wp-image-2762\"\/><\/figure>\n<\/div>\n\n\n<p>Kartoffeln haben weniger Kalorien pro 100 Gramm im Vergleich zu Vollkornreis. Kalorien sind bekannterma\u00dfen einer der wichtigsten Indikatoren f\u00fcr eine kalorienreduzierte Di\u00e4t. In diesem Aspekt sind Kartoffeln zweifellos die bessere Wahl als Vollkornreis.<\/p>\n\n\n\n<table id=\"tablepress-34\" class=\"tablepress tablepress-id-34\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>KARTOFFELN*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>BRAUNER REIS**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Kalorien<\/strong><\/td><td class=\"column-2\">95 kcal <em>(3.96%)<\/em><\/td><td class=\"column-3\">123 kcal <em>(5.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_ef79a5-72, .wp-block-kadence-advancedheading.kt-adv-heading175_ef79a5-72[data-kb-block=\"kb-adv-heading175_ef79a5-72\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_ef79a5-72 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_ef79a5-72[data-kb-block=\"kb-adv-heading175_ef79a5-72\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_ef79a5-72 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_ef79a5-72[data-kb-block=\"kb-adv-heading175_ef79a5-72\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"carbohydrates-comparison\" class=\"kt-adv-heading175_ef79a5-72 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_ef79a5-72\"><strong><strong><strong><em>Kohlenhydrate<\/em><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>Vollkornreis enth\u00e4lt 19,63 % mehr Kohlenhydrate.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Carbohydrates-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Carbohydrates Comparisons Chart\" class=\"wp-image-2763\"\/><\/figure>\n<\/div>\n\n\n<p>Kartoffeln enthalten weniger Kohlenhydrate als Vollkornreis. W\u00e4hlen Sie diese, wenn Sie eine kohlenhydratarme Di\u00e4t machen. So erhalten Sie eine s\u00e4ttigendere Mahlzeit mit weniger Kalorien als bei Vollkornreis. Das ist einfach perfekt.<\/p>\n\n\n\n<table id=\"tablepress-35\" class=\"tablepress tablepress-id-35\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>KARTOFFELN*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>BRAUNER REIS**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Kohlenhydrate<\/strong><\/td><td class=\"column-2\">21.4 Gramm <em>(5.94%)<\/em><\/td><td class=\"column-3\">25.6 Gramm <em>(7.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_733a41-52, .wp-block-kadence-advancedheading.kt-adv-heading175_733a41-52[data-kb-block=\"kb-adv-heading175_733a41-52\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_733a41-52 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_733a41-52[data-kb-block=\"kb-adv-heading175_733a41-52\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_733a41-52 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_733a41-52[data-kb-block=\"kb-adv-heading175_733a41-52\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"protein-comparison\" class=\"kt-adv-heading175_733a41-52 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_733a41-52\"><strong><em>Protein<\/em><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>Vollkornreis enth\u00e4lt 4,18 % mehr Protein.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Protein-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Protein Comparisons Diagram\" class=\"wp-image-2764\"\/><\/figure>\n<\/div>\n\n\n<p>Sowohl Kartoffeln als auch Vollkornreis enthalten fast die gleiche Menge an Protein. Essen Sie diese daher abwechselnd, um eine abwechslungsreiche Ern\u00e4hrung zu gew\u00e4hrleisten.<\/p>\n\n\n\n<table id=\"tablepress-36\" class=\"tablepress tablepress-id-36\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>KARTOFFELN*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>BRAUNER REIS**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Protein<\/strong><\/td><td class=\"column-2\">2.63 Gramm <em>(6.76%)<\/em><\/td><td class=\"column-3\">2.74 Gramm <em>(3%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_c2a8cd-1b, .wp-block-kadence-advancedheading.kt-adv-heading175_c2a8cd-1b[data-kb-block=\"kb-adv-heading175_c2a8cd-1b\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_c2a8cd-1b mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_c2a8cd-1b[data-kb-block=\"kb-adv-heading175_c2a8cd-1b\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_c2a8cd-1b img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_c2a8cd-1b[data-kb-block=\"kb-adv-heading175_c2a8cd-1b\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"fats-cholesterol-comparison\" class=\"kt-adv-heading175_c2a8cd-1b wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_c2a8cd-1b\"><strong><em>Fette<\/em><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong>Vollkornreis enth\u00e4lt 4,18 % mehr Fett.<\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fats-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Protein Comparisons Chart\" class=\"wp-image-2765\"\/><\/figure>\n<\/div>\n\n\n<p>Fette tragen mehr zu unserer t\u00e4glichen Kalorienaufnahme bei als Protein oder Kohlenhydrate. Jedes Gramm Fett entspricht 9 kcal.<\/p>\n\n\n\n<p>Im Vergleich von Kartoffeln und Vollkornreis enthalten beide weniger als 1 Gramm Fett. Kartoffeln sind jedoch besser, da sie weniger Fett enthalten.<\/p>\n\n\n\n<table id=\"tablepress-37\" class=\"tablepress tablepress-id-37\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>KARTOFFELN*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>BRAUNER REIS**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Fette<\/strong><\/td><td class=\"column-2\">0.13 Gramm <em>(0.19%)<\/em><\/td><td class=\"column-3\">0.97 Gramm  <em>(1.4%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_7f9dd0-05, .wp-block-kadence-advancedheading.kt-adv-heading175_7f9dd0-05[data-kb-block=\"kb-adv-heading175_7f9dd0-05\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_7f9dd0-05 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_7f9dd0-05[data-kb-block=\"kb-adv-heading175_7f9dd0-05\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_7f9dd0-05 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_7f9dd0-05[data-kb-block=\"kb-adv-heading175_7f9dd0-05\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"jar\" class=\"kt-adv-heading175_7f9dd0-05 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_7f9dd0-05\"><em>Ballaststoffe<\/em><\/h3>\n\n\n\n<p><strong><strong><strong><strong>Kartoffeln enthalten 43,75 % mehr Ballaststoffe.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fibers-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Dietary Fibers Comparisons Graph\" class=\"wp-image-2766\"\/><\/figure>\n<\/div>\n\n\n<p>Jeder hat schon geh\u00f6rt, dass Vollkornprodukte viele Ballaststoffe enthalten. Es ist also naheliegend, dass Vollkornreis eine h\u00f6here Menge an Ballaststoffen hat als andere Lebensmittel, oder?<\/p>\n\n\n\n<p>Leider stimmt dies nicht unbedingt.<\/p>\n\n\n\n<p>Ich habe festgestellt, dass die Forschung zu Ballaststoffen bisher keine eindeutigen Beweise geliefert hat. Einige Studien ergaben sogar mehr Ballaststoffe aus Kartoffeln.<\/p>\n\n\n\n<p>Nach Angaben des USDA enth\u00e4lt Vollkornreis nur 1,6 Gramm Ballaststoffe pro 100 Gramm Vollkornreisprobe. Eine andere Analyse zeigte jedoch mehr als die doppelte Menge an Ballaststoffen (3,32 Gramm) aus der von ihnen gesammelten Probe.<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Eine Ballaststoffanalyse eines bestimmten Lebensmittelinhaltsstoffs kann unterschiedliche Ergebnisse liefern. Verschiedene Faktoren beeinflussen diese Art der Forschung, wie zum Beispiel die Messschritte, die verwendeten Messinstrumente oder die verwendete Probe.<\/p>\n\n\n\n<p>Hier sind einige weitere Informationen, die Sie bez\u00fcglich der Unterschiede von Ballaststoffen aus diesen Forschungsarbeiten ber\u00fccksichtigen k\u00f6nnen:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Entgegen der landl\u00e4ufigen Meinung befinden sich die meisten Ballaststoffe der Kartoffeln (&gt;50 %) NICHT in der Schale. [6] Das Essen dieser Knolle im Ganzen ist immer noch der beste Weg, um ihren vollen Ballaststoffwert zu erhalten. Sie k\u00f6nnen die Schale jedoch weglassen, wenn Sie sie nicht m\u00f6gen, und erhalten trotzdem einige der ben\u00f6tigten Ballaststoffe.<\/li>\n\n\n\n<li>Vollkornreis wird verarbeitet, indem nur seine \u00e4u\u00dfere Schicht, die Spelze, entfernt wird. Der gr\u00f6\u00dfte Teil seines N\u00e4hrwerts, einschlie\u00dflich der Ballaststoffe, bleibt durch diesen Prozess gut erhalten.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/li>\n<\/ol>\n\n\n\n<p>Ballaststoffe sind wichtig, um die mikrobielle Vielfalt Ihres Darms und die Muskelkontraktion des Dickdarms zu verbessern. Sie erh\u00f6hen auch Ihre Insulinsensitivit\u00e4t, was wiederum das Risiko f\u00fcr Diabetes mellitus Typ 2 sowie Herz-Kreislauf-Erkrankungen verringert.<sup><strong><a href=\"#references\">8<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Sowohl Kartoffeln als auch Vollkornreis haben im Vergleich zu anderen beliebten Grundnahrungsmitteln (wie wei\u00dfem Reis) ordentliche Mengen an Ballaststoffen. Beide k\u00f6nnen zus\u00e4tzliche Ballaststoffe f\u00fcr Ihre t\u00e4gliche Ern\u00e4hrung liefern. Sie t\u00e4ten gut daran, eines von beiden zu essen.<\/p>\n\n\n\n<table id=\"tablepress-38\" class=\"tablepress tablepress-id-38\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>KARTOFFELN*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>BRAUNER REIS**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Ballaststoffe<\/strong><\/td><td class=\"column-2\">2.3 Gramm <em>(6.76%)<\/em><\/td><td class=\"column-3\">1.6 Gramm <em>(4.7%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_13fdf6-9a, .wp-block-kadence-advancedheading.kt-adv-heading175_13fdf6-9a[data-kb-block=\"kb-adv-heading175_13fdf6-9a\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_13fdf6-9a mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_13fdf6-9a[data-kb-block=\"kb-adv-heading175_13fdf6-9a\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_13fdf6-9a img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_13fdf6-9a[data-kb-block=\"kb-adv-heading175_13fdf6-9a\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"vitamins-comparison\" class=\"kt-adv-heading175_13fdf6-9a wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_13fdf6-9a\"><strong><em>Vitamine<\/em><\/strong><\/h3>\n\n\n\n<p><strong>Kartoffeln enthalten Vitamin A, Vollkornreis nicht.<\/strong><\/p>\n\n\n\n<p><strong>Vollkornreis enth\u00e4lt 165,67 % mehr Vitamin B1 (Thiamin).<\/strong><\/p>\n\n\n\n<p><strong>Vollkornreis enth\u00e4lt 72,5 % mehr Vitamin B2 (Riboflavin).<\/strong><\/p>\n\n\n\n<p><strong>Vollkornreis enth\u00e4lt 67,32 % mehr Vitamin B3 (Niazin).<\/strong><\/p>\n\n\n\n<p><strong>Kartoffeln und Vollkornreis enthalten \u00e4hnliche Mengen an Vitamin B5.<\/strong><\/p>\n\n\n\n<p><strong>Kartoffeln enthalten 187,8 % mehr Vitamin B6.<\/strong><\/p>\n\n\n\n<p><strong>Es wird von null Vitamin B9 in Kartoffeln und Vollkornreis ausgegangen.<\/strong><\/p>\n\n\n\n<p><strong>Kartoffeln enthalten Vitamin C, Vollkornreis nicht.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Vitamin-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Comparisons of Vitamin A, B1, B2, B3, B5, B6, B9 \/ folic acid, B12, and C\" class=\"wp-image-2767\"\/><\/figure>\n<\/div>\n\n\n<p>Kartoffeln und Vollkornreis enthalten die gleichen Vitamine, jedoch in unterschiedlichen Mengen.<\/p>\n\n\n\n<p>Vollkornreis enth\u00e4lt h\u00f6here Mengen an den Vitaminen B1, B2 und B3. Diese Vitamine unterst\u00fctzen den aeroben Glukosestoffwechsel, der Energie produziert, die Zellatmung und die DNA-Reparatur.<\/p>\n\n\n\n<p>Wenn Sie jedoch t\u00e4glich mehr Fols\u00e4ure und Vitamin B6 ben\u00f6tigen, liefern Kartoffeln in der gleichen Standardportion mehr. Diese Wahl hilft Ihnen, wenn Sie schwanger sind oder stillen, da diese Vitamine zur Vorbeugung von An\u00e4mie beitragen. [9]<\/p>\n\n\n\n<table id=\"tablepress-40\" class=\"tablepress tablepress-id-40\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>VITAMINE<\/strong><\/th><th class=\"column-2\"><strong>KARTOFFELN*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>BRAUNER REIS**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Vitamin A<\/td><td class=\"column-2\">10 IE <em>(1.11%)<\/em><\/td><td class=\"column-3\">0 IE <em>(0%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Vitamin B1 (Thiamin)<\/td><td class=\"column-2\">0.067 Milligramm <em>(5.58%)<\/em><\/td><td class=\"column-3\">0.178 Milligramm <em>(14.83%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Vitamin B2 (Riboflavin)<\/td><td class=\"column-2\">0.04 Milligramm <em>(3.08%)<\/em><\/td><td class=\"column-3\">0.069 Milligramm <em>(5.31%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Vitamin B3 (Niacin)<\/td><td class=\"column-2\">1.53 Milligramm <em>(9.56%)<\/em><\/td><td class=\"column-3\">2.56 Milligramm <em>(16%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Vitamin B5 (Pantothens\u00e4ure)<\/td><td class=\"column-2\">0.38 Milligramm <em>(5%)<\/em><\/td><td class=\"column-3\">0.38 Milligramm <em>(5%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">Vitamin B6 (Pyridoxin)<\/td><td class=\"column-2\">0.354 Milligramm <em>(27.23%)<\/em><\/td><td class=\"column-3\">0.123 Milligramm <em>(9.46%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\">Vitamin B9 (Fols\u00e4ure)<\/td><td class=\"column-2\">0 Mikrogramm <em>(0%)<\/em><\/td><td class=\"column-3\">0 Mikrogramm <em>(0%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\">Vitamin C<\/td><td class=\"column-2\">8.3 Milligramm <em>(9.22%)<\/em><\/td><td class=\"column-3\">0 Milligramm <em>(0%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading175_2a5c06-7a, .wp-block-kadence-advancedheading.kt-adv-heading175_2a5c06-7a[data-kb-block=\"kb-adv-heading175_2a5c06-7a\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_2a5c06-7a mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_2a5c06-7a[data-kb-block=\"kb-adv-heading175_2a5c06-7a\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_2a5c06-7a img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_2a5c06-7a[data-kb-block=\"kb-adv-heading175_2a5c06-7a\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"minerals-comparison\" class=\"kt-adv-heading175_2a5c06-7a wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_2a5c06-7a\"><strong><em>Mineralstoffe<\/em><\/strong><\/h3>\n\n\n\n<p><strong>Vollkornreis enth\u00e4lt 30 % mehr Magnesium.<\/strong><\/p>\n\n\n\n<p><strong>Vollkornreis enth\u00e4lt 45,07 % mehr Phosphat.<\/strong><\/p>\n\n\n\n<p><strong>Kartoffeln enthalten 539,53 % mehr Kalium.<\/strong><\/p>\n\n\n\n<p><strong>Kartoffeln enthalten 909,43 % mehr Eisen.<\/strong><\/p>\n\n\n\n<p><strong>Vollkornreis enth\u00e4lt 423,36 % mehr Kupfer.<\/strong><\/p>\n\n\n\n<p><strong>Kartoffeln enthalten 500 % mehr Kalzium.<\/strong><\/p>\n\n\n\n<p><strong>Vollkornreis enth\u00e4lt 102,86 % mehr Zink.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Mineral-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Minerals Comparisons (Magnesium, Phophate, Potassium, Iron, Copper, Calcium, and Zinc)\" class=\"wp-image-2768\"\/><\/figure>\n<\/div>\n\n\n<p>Vollkornreis enth\u00e4lt mehr Magnesium, Phosphor, Kupfer, Zink, Mangan und Selen. Die meisten dieser N\u00e4hrstoffe sind essenziell f\u00fcr die Erhaltung Ihrer Knochen- und Zahngesundheit, den Fl\u00fcssigkeits- und Elektrolythaushalt, die Immunit\u00e4t und den pH-Wert. Dar\u00fcber hinaus liefern einige von ihnen Ihrem K\u00f6rper auch Antioxidantien.<sup><strong><a href=\"#references\">10<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Kartoffeln bieten mehr Kalium, Eisen und Kalzium, was Ihnen folgende Vorteile bringt:<sup><strong><a href=\"#references\">10<\/a><\/strong><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kalium: Reguliert das Wasservolumen der Zellen, damit diese gut funktionieren k\u00f6nnen, hilft beim Ausgleich von Natrium und senkt den Blutdruck.<\/li>\n\n\n\n<li>Eisen: Unterst\u00fctzt den Sauerstofftransport und beugt mikrozyt\u00e4rer hypochromer An\u00e4mie vor.<\/li>\n\n\n\n<li>Kalzium: Verleiht Knochen und Z\u00e4hnen Festigkeit und Struktur, hilft beim Blutgerinnungsprozess und bei der intrazellul\u00e4ren Kommunikation.<\/li>\n<\/ul>\n\n\n\n<table id=\"tablepress-39\" class=\"tablepress tablepress-id-39\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>MINERALSTOFFE<\/strong><\/th><th class=\"column-2\"><strong>KARTOFFELN*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>BRAUNER REIS**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Magnesium<\/strong><\/td><td class=\"column-2\">30 Milligramm <em>(7.5%)<\/em><\/td><td class=\"column-3\">39 Milligramm <em>(9.8%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Phosphat<\/strong><\/td><td class=\"column-2\">71 Milligramm <em>(10.14%)<\/em><\/td><td class=\"column-3\">103 Milligramm <em>(14.7%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Kalium<\/strong><\/td><td class=\"column-2\">550 Milligramm <em>(16.18%)<\/em><\/td><td class=\"column-3\">86 Milligramm <em>(2.5%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Eisen<\/strong><\/td><td class=\"column-2\">1.07 Milligramm <em>(13.38%)<\/em><\/td><td class=\"column-3\">0.106 Milligramm <em>(1.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Kupfer<\/strong><\/td><td class=\"column-2\">0.107 Milligramm <em>(11.89%)<\/em><\/td><td class=\"column-3\">0.56 Milligramm <em>(62.2%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Kalzium<\/strong><\/td><td class=\"column-2\">18 Milligramm <em>(1.8%)<\/em><\/td><td class=\"column-3\">3 Milligramm <em>(0.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Zink<\/strong><\/td><td class=\"column-2\">0.35 Milligramm <em>(3.18%)<\/em><\/td><td class=\"column-3\">0.71 Milligramm <em>(6.5%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading175_6bced7-9c, .wp-block-kadence-advancedheading.kt-adv-heading175_6bced7-9c[data-kb-block=\"kb-adv-heading175_6bced7-9c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_6bced7-9c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_6bced7-9c[data-kb-block=\"kb-adv-heading175_6bced7-9c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_6bced7-9c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_6bced7-9c[data-kb-block=\"kb-adv-heading175_6bced7-9c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"glycemic-index-comparison\" class=\"kt-adv-heading175_6bced7-9c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_6bced7-9c\"><strong><em>Glyk\u00e4mischer Index<\/em><\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Glycemic-Index-Potato-vs-Rice-Nutrition-Chart-revised.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Glycemic Index Comparisons Graph\" class=\"wp-image-2840\"\/><\/figure>\n<\/div>\n\n\n<p>Der glyk\u00e4mische Index ist ein entscheidender Faktor, den Diabetiker beachten sollten, insbesondere da Kartoffeln und Vollkornreis \u00fcblicherweise regelm\u00e4\u00dfig konsumiert werden.<\/p>\n\n\n\n<p>Die GI-Werte geben an, wie schnell eine Speise Ihren Blutzuckerspiegel erh\u00f6ht und somit zu einem Blutzuckeranstieg f\u00fchrt. Es gibt drei Gruppen von glyk\u00e4mischen Indexwerten:<sup><strong><a href=\"#references\">11<\/a><\/strong><\/sup><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Niedrig: GI \u226455<\/li>\n\n\n\n<li>Mittel: 56-69<\/li>\n\n\n\n<li>Hoch: GI &gt;70<\/li>\n<\/ol>\n\n\n\n<p>Es ist nicht ratsam, regelm\u00e4\u00dfig Speisen mit hohem GI zu essen, da dies zu Insulinresistenz und Diabetes mellitus Typ 2 f\u00fchren kann. In dieser Hinsicht ist Vollkornreis mit seinem niedrigen GI-Wert von 55 definitiv eine gute Wahl f\u00fcr t\u00e4gliche Mahlzeiten.<sup><strong><a href=\"#references\">12<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Diabetikern wird hingegen empfohlen, nur Speisen mit niedrigem bis mittlerem GI zu essen. Kartoffeln weisen durchweg hohe GI-Werte auf, insbesondere wenn sie stark verarbeitet werden. Daher sind Kartoffeln f\u00fcr Diabetiker definitiv nicht zu empfehlen.<\/p>\n\n\n\n<table id=\"tablepress-41\" class=\"tablepress tablepress-id-41\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>LEBENSMITTEL<\/strong><\/th><th class=\"column-2\"><strong>GLYK\u00c4MISCHER INDEX<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Gebratene Kartoffeln<\/td><td class=\"column-2\">111 (hoch)<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Instant-Kartoffelp\u00fcree<\/td><td class=\"column-2\">87 (hoch)<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Gekochte Kartoffeln<\/td><td class=\"column-2\">82 (hoch)<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Pommes frites<\/td><td class=\"column-2\">73 (hoch)<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Brauner Reis<\/td><td class=\"column-2\">50 (niedrig)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading175_2509a7-51, .wp-block-kadence-advancedheading.kt-adv-heading175_2509a7-51[data-kb-block=\"kb-adv-heading175_2509a7-51\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading175_2509a7-51 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading175_2509a7-51[data-kb-block=\"kb-adv-heading175_2509a7-51\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading175_2509a7-51 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading175_2509a7-51[data-kb-block=\"kb-adv-heading175_2509a7-51\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"references\" class=\"kt-adv-heading175_2509a7-51 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading175_2509a7-51\"><strong><strong>QUELLEN<\/strong><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175303\/nutrients\"><u>https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175303\/nutrients<\/u><\/a>&nbsp;(04 April 2023 10.25)<\/li>\n\n\n\n<li><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171052\/nutrients\"><u>https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171052\/nutrients<\/u><\/a>&nbsp;(04 April 2023 10.35)<\/li>\n\n\n\n<li>Sivakamasundari, S. K., Priyanga, S., Moses, J. A., &amp; Anandharamakrishnan, C. (2022). Impact of processing techniques on the glycemic index of rice. Critical Reviews in Food Science and Nutrition, 62(12), 3323-3344.<\/li>\n\n\n\n<li>U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.&nbsp; 9th Edition. December 2020.<\/li>\n\n\n\n<li>Babu, P. D., Subhasree, R., Bhakyaraj, R., &amp; Vidhyalakshmi, R. (2009). Brown rice-beyond the color reviving a lost health food-a review. Magnesium, 187(13.10), 67-72.<\/li>\n\n\n\n<li>Beals, K. A. (2019). Potatoes, nutrition and health. American journal of potato research, 96(2), 102-110.<\/li>\n\n\n\n<li>Zahra, N., &amp; Jabeen, S. (2020). Brown rice as useful nutritional source. Pakistan Journal of Agricultural Research, 33(3), 445.<\/li>\n\n\n\n<li>Barber, T. M., Kabisch, S., Pfeiffer, A. F., &amp; Weickert, M. O. (2020). The health benefits of dietary fiber. Nutrients, 12(10), 3209.<\/li>\n\n\n\n<li>Hanna, M., Jaqua, E., Nguyen, V., &amp; Clay, J. B. (2022). Vitamins: Functions and Uses in Medicine. Perm. J, 26, 89-97.<\/li>\n\n\n\n<li>Quintaes, K. D., &amp; Diez\u2010Garcia, R. W. (2015). The importance of minerals in the human diet. Handbook of mineral elements in food, 1-21.<\/li>\n\n\n\n<li>Foster-Powell, K. \u201cInternational tables of glycemic index and glycemic load values.\u201d Diabetes Care 31 (2008): 2281-2283. <a href=\"https:\/\/doi.org\/10.2337\/dc08-1239\">https:\/\/doi.org\/10.2337\/dc08-1239<\/a><\/li>\n\n\n\n<li>Rahim, A. F. A., Norhayati, M. N., &amp; Zainudin, A. M. (2021). The effect of a brown-rice diets on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta-analysis of randomized controlled trials and controlled clinical trials. PeerJ, 9, e11291.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" id=\"ads\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Welche ist ges\u00fcnder, Kartoffeln oder Vollkornreis? Hier ist die kurze Antwort: Aufgrund der Unterschiede im N\u00e4hrwert sollten Sie je nach gesundheitlicher Situation die eine oder andere Option w\u00e4hlen. TABLE OF CONTENTS Kartoffeln vs Vollkornreis \u2013 N\u00e4hrwertvergleich (vollst\u00e4ndige Infografik) Die Quelle f\u00fcr die angegebenen N\u00e4hrwerte ist die FoodData Central-Datenbank des U.S. Department of Agriculture. Die Werte&#8230;<\/p>\n","protected":false},"author":11,"featured_media":176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allgemeine-informationen","category-nahrwertvergleich"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>N\u00e4hrwerttabelle Kartoffel vs. Naturreis (Infografik)<\/title>\n<meta name=\"description\" content=\"Sehen Sie sich die N\u00e4hrwerttabelle Kartoffel vs. Naturreis in einer Infografik an, um deren N\u00e4hrstoffvergleiche (Kalorien, Kohlenhydrate, Eiwei\u00df, Mineralien) zu sehen.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00e4hrwerttabelle Kartoffel vs. Naturreis (Infografik)\" \/>\n<meta property=\"og:description\" content=\"Sehen Sie sich die N\u00e4hrwerttabelle Kartoffel vs. Naturreis in einer Infografik an, um deren N\u00e4hrstoffvergleiche (Kalorien, Kohlenhydrate, Eiwei\u00df, Mineralien) zu sehen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/\" \/>\n<meta property=\"og:site_name\" content=\"Gizigo DEUTSCH\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-30T03:51:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-30T03:51:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Shania Putri Ayuri, S.Gz., RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shania Putri Ayuri, S.Gz., RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/\"},\"author\":{\"name\":\"Shania Putri Ayuri, S.Gz., RD\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#\\\/schema\\\/person\\\/95f806bbea40b3183ce2994999221e61\"},\"headline\":\"Kartoffeln vs Vollkornreis \u2013 N\u00e4hrwerttabelle\",\"datePublished\":\"2025-10-30T03:51:08+00:00\",\"dateModified\":\"2025-10-30T03:51:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/\"},\"wordCount\":1849,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/de\\\/wp-content\\\/uploads\\\/sites\\\/13\\\/2025\\\/10\\\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1\",\"articleSection\":[\"Allgemeine Informationen\",\"N\u00e4hrwertvergleich\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/\",\"url\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/\",\"name\":\"N\u00e4hrwerttabelle Kartoffel vs. Naturreis (Infografik)\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/de\\\/wp-content\\\/uploads\\\/sites\\\/13\\\/2025\\\/10\\\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1\",\"datePublished\":\"2025-10-30T03:51:08+00:00\",\"dateModified\":\"2025-10-30T03:51:09+00:00\",\"description\":\"Sehen Sie sich die N\u00e4hrwerttabelle Kartoffel vs. Naturreis in einer Infografik an, um deren N\u00e4hrstoffvergleiche (Kalorien, Kohlenhydrate, Eiwei\u00df, Mineralien) zu sehen.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/de\\\/wp-content\\\/uploads\\\/sites\\\/13\\\/2025\\\/10\\\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/de\\\/wp-content\\\/uploads\\\/sites\\\/13\\\/2025\\\/10\\\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1\",\"width\":800,\"height\":600,\"caption\":\"Vorschaubild N\u00e4hrwertvergleich Kartoffeln vs. brauner Reis\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/kartoffeln-brauner-reis-naehrwert-vergleich\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/gizigo.id\\\/de\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"[DE] [POTATO-VS-BROWN-RICE] Kartoffeln vs Vollkornreis \u2013 N\u00e4hrwerttabelle\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#website\",\"url\":\"https:\\\/\\\/gizigo.id\\\/de\\\/\",\"name\":\"Gizigo DEUTSCH\",\"description\":\"Von Ern\u00e4hrungsexperten und Di\u00e4tologen\",\"publisher\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/gizigo.id\\\/de\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#organization\",\"name\":\"Gizigo\",\"url\":\"https:\\\/\\\/gizigo.id\\\/de\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/gizigo.id\\\/de\\\/wp-content\\\/uploads\\\/sites\\\/13\\\/2025\\\/10\\\/Logo-Gizigo_warna-512px.png\",\"contentUrl\":\"https:\\\/\\\/gizigo.id\\\/de\\\/wp-content\\\/uploads\\\/sites\\\/13\\\/2025\\\/10\\\/Logo-Gizigo_warna-512px.png\",\"width\":512,\"height\":512,\"caption\":\"Gizigo\"},\"image\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/de\\\/#\\\/schema\\\/person\\\/95f806bbea40b3183ce2994999221e61\",\"name\":\"Shania Putri Ayuri, S.Gz., RD\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d610ef705cc4513a51ed7c24041159c444222b3c7b1d45a9d946b05083cfed27?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d610ef705cc4513a51ed7c24041159c444222b3c7b1d45a9d946b05083cfed27?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d610ef705cc4513a51ed7c24041159c444222b3c7b1d45a9d946b05083cfed27?s=96&d=mm&r=g\",\"caption\":\"Shania Putri Ayuri, S.Gz., RD\"},\"description\":\"A writer at heart, Shania has been trusted to care for many of our articles.\u00a0 Apart from her education and training in the medical field from the Faculty of Medicine, Public Health and Nursing at Universitas Gadjah Mada, she has experience writing content for various other platforms. She is well-versed in researching topics, compiling data, and writing SEO-driven contents. Right now, she is working as a clinical dietitian at a hospital in our country.\",\"sameAs\":[\"https:\\\/\\\/www.instagram.com\\\/shaniaayuri\\\/\",\"http:\\\/\\\/linkedin.com\\\/in\\\/shaniaputriayuri\"],\"url\":\"https:\\\/\\\/gizigo.id\\\/de\\\/author\\\/shaniaputriayuri\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"N\u00e4hrwerttabelle Kartoffel vs. Naturreis (Infografik)","description":"Sehen Sie sich die N\u00e4hrwerttabelle Kartoffel vs. Naturreis in einer Infografik an, um deren N\u00e4hrstoffvergleiche (Kalorien, Kohlenhydrate, Eiwei\u00df, Mineralien) zu sehen.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/","og_locale":"en_US","og_type":"article","og_title":"N\u00e4hrwerttabelle Kartoffel vs. Naturreis (Infografik)","og_description":"Sehen Sie sich die N\u00e4hrwerttabelle Kartoffel vs. Naturreis in einer Infografik an, um deren N\u00e4hrstoffvergleiche (Kalorien, Kohlenhydrate, Eiwei\u00df, Mineralien) zu sehen.","og_url":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/","og_site_name":"Gizigo DEUTSCH","article_published_time":"2025-10-30T03:51:08+00:00","article_modified_time":"2025-10-30T03:51:09+00:00","og_image":[{"width":800,"height":600,"url":"https:\/\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg","type":"image\/jpeg"}],"author":"Shania Putri Ayuri, S.Gz., RD","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Shania Putri Ayuri, S.Gz., RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/#article","isPartOf":{"@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/"},"author":{"name":"Shania Putri Ayuri, S.Gz., RD","@id":"https:\/\/gizigo.id\/de\/#\/schema\/person\/95f806bbea40b3183ce2994999221e61"},"headline":"Kartoffeln vs Vollkornreis \u2013 N\u00e4hrwerttabelle","datePublished":"2025-10-30T03:51:08+00:00","dateModified":"2025-10-30T03:51:09+00:00","mainEntityOfPage":{"@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/"},"wordCount":1849,"commentCount":0,"publisher":{"@id":"https:\/\/gizigo.id\/de\/#organization"},"image":{"@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1","articleSection":["Allgemeine Informationen","N\u00e4hrwertvergleich"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/","url":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/","name":"N\u00e4hrwerttabelle Kartoffel vs. Naturreis (Infografik)","isPartOf":{"@id":"https:\/\/gizigo.id\/de\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/#primaryimage"},"image":{"@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1","datePublished":"2025-10-30T03:51:08+00:00","dateModified":"2025-10-30T03:51:09+00:00","description":"Sehen Sie sich die N\u00e4hrwerttabelle Kartoffel vs. Naturreis in einer Infografik an, um deren N\u00e4hrstoffvergleiche (Kalorien, Kohlenhydrate, Eiwei\u00df, Mineralien) zu sehen.","breadcrumb":{"@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/#primaryimage","url":"https:\/\/i0.wp.com\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1","contentUrl":"https:\/\/i0.wp.com\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1","width":800,"height":600,"caption":"Vorschaubild N\u00e4hrwertvergleich Kartoffeln vs. brauner Reis"},{"@type":"BreadcrumbList","@id":"https:\/\/gizigo.id\/de\/kartoffeln-brauner-reis-naehrwert-vergleich\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gizigo.id\/de\/"},{"@type":"ListItem","position":2,"name":"[DE] [POTATO-VS-BROWN-RICE] Kartoffeln vs Vollkornreis \u2013 N\u00e4hrwerttabelle"}]},{"@type":"WebSite","@id":"https:\/\/gizigo.id\/de\/#website","url":"https:\/\/gizigo.id\/de\/","name":"Gizigo DEUTSCH","description":"Von Ern\u00e4hrungsexperten und Di\u00e4tologen","publisher":{"@id":"https:\/\/gizigo.id\/de\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gizigo.id\/de\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/gizigo.id\/de\/#organization","name":"Gizigo","url":"https:\/\/gizigo.id\/de\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/gizigo.id\/de\/#\/schema\/logo\/image\/","url":"https:\/\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/Logo-Gizigo_warna-512px.png","contentUrl":"https:\/\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/Logo-Gizigo_warna-512px.png","width":512,"height":512,"caption":"Gizigo"},"image":{"@id":"https:\/\/gizigo.id\/de\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gizigo.id\/de\/#\/schema\/person\/95f806bbea40b3183ce2994999221e61","name":"Shania Putri Ayuri, S.Gz., RD","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/d610ef705cc4513a51ed7c24041159c444222b3c7b1d45a9d946b05083cfed27?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d610ef705cc4513a51ed7c24041159c444222b3c7b1d45a9d946b05083cfed27?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d610ef705cc4513a51ed7c24041159c444222b3c7b1d45a9d946b05083cfed27?s=96&d=mm&r=g","caption":"Shania Putri Ayuri, S.Gz., RD"},"description":"A writer at heart, Shania has been trusted to care for many of our articles.\u00a0 Apart from her education and training in the medical field from the Faculty of Medicine, Public Health and Nursing at Universitas Gadjah Mada, she has experience writing content for various other platforms. She is well-versed in researching topics, compiling data, and writing SEO-driven contents. Right now, she is working as a clinical dietitian at a hospital in our country.","sameAs":["https:\/\/www.instagram.com\/shaniaayuri\/","http:\/\/linkedin.com\/in\/shaniaputriayuri"],"url":"https:\/\/gizigo.id\/de\/author\/shaniaputriayuri\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/gizigo.id\/de\/wp-content\/uploads\/sites\/13\/2025\/10\/FEATURED-Potato-vs-Brown-Rice-reupload.jpg?fit=800%2C600&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/posts\/175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/comments?post=175"}],"version-history":[{"count":4,"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/posts\/175\/revisions"}],"predecessor-version":[{"id":340,"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/posts\/175\/revisions\/340"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/media\/176"}],"wp:attachment":[{"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/media?parent=175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/categories?post=175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gizigo.id\/de\/wp-json\/wp\/v2\/tags?post=175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}