{"id":2700,"date":"2024-11-29T15:13:48","date_gmt":"2024-11-29T15:13:48","guid":{"rendered":"https:\/\/gizigo.id\/en\/?p=2700"},"modified":"2025-05-21T07:43:00","modified_gmt":"2025-05-21T07:43:00","slug":"potatoes-vs-brown-rice-nutrition-chart","status":"publish","type":"post","link":"https:\/\/gizigo.id\/en\/potatoes-vs-brown-rice-nutrition-chart\/","title":{"rendered":"Potatoes vs Brown Rice Nutrition Chart &#8211; Which One is Healthier?"},"content":{"rendered":"\n<p>Which one is healthier, potatoes vs brown rice? Here\u2019s the short answer:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"825\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Summary-Potato-vs-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=800%2C825&#038;ssl=1\" alt=\"Potato vs Brown Rice Nutrition Chart Summary\" class=\"wp-image-2757\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Summary-Potato-vs-Brown-Rice-Nutrition-Chart-reupload.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Summary-Potato-vs-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=291%2C300&amp;ssl=1 291w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Summary-Potato-vs-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C792&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Potatoes have lower macronutrients than brown rice, making them more suitable for a weight-loss diet.<\/li>\n\n\n\n<li>Brown rice contains vitamins and minerals similar to potatoes but in more significant amounts in most cases.<\/li>\n\n\n\n<li>Brown rice offers a significantly lower glycemic index value, which is excellent for helping regulate your blood sugar level.<\/li>\n<\/ul>\n\n\n\n<p>Based on the nutritional value differences, you should choose one over the other if you have certain health conditions.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"550\" 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?resize=800%2C550&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Nutritional Comparisons for Certain Health Conditions\" class=\"wp-image-2758\" srcset=\"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=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Health-Conditions-Potato-vs-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=300%2C206&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Health-Conditions-Potato-vs-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C528&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Brown rice has a low glycemic index, so it raises blood sugar slowly. This is very important to pay attention to if you\u2019re a diabetic.<\/li>\n\n\n\n<li>Potatoes contain fewer calories and carbohydrates while still being quite filling. Choose potatoes if you want to lose weight.<\/li>\n\n\n\n<li>Both potatoes and brown rice provide a decent amount of dietary fiber, making them both good options for constipation.<\/li>\n\n\n\n<li>Brown rice is a good choice for most health conditions. If you do a gluten-free diet, you can eat potatoes (avoid the processed ones).<\/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\">Potato vs Brown Rice Nutritional Chart (<strong>Full Comparisons<\/strong>)<\/a><\/li>\n\n\n\n<li><a href=\"#detailed-comparisons\">Potato vs Brown Rice <strong>Detailed Comparisons<\/strong><\/a>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#calories-comparisons\"><strong>Calories <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#carbohydrates-comparison\"><\/a><a href=\"#carbohydrates-comparison\"><strong>Carbohydrates <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#fats-comparison\"><\/a><a href=\"#protein-comparison\"><strong>Protein <\/strong>Comparison<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#fats-cholesterol-comparison\"><strong>Fats <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#fibers-comparison\"><strong>Fibers <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#fats-cholesterol-comparison\"><strong>Cholesterol <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#minerals-comparison\"><strong>Minerals <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#jar\"><\/a><a href=\"#vitamins-comparison\"><strong>Vitamins <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#glycemic-index-comparison\"><strong>Glycemic Index <\/strong>Comparison<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"#references\">References<\/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-heading2700_cc98db-35, .wp-block-kadence-advancedheading.kt-adv-heading2700_cc98db-35[data-kb-block=\"kb-adv-heading2700_cc98db-35\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_cc98db-35 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_cc98db-35[data-kb-block=\"kb-adv-heading2700_cc98db-35\"] 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-heading2700_cc98db-35 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_cc98db-35[data-kb-block=\"kb-adv-heading2700_cc98db-35\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"full-comparison\" class=\"kt-adv-heading2700_cc98db-35 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_cc98db-35\"><strong><strong><strong>Potato vs Brown Rice Nutrition Chart &#8211; Full Comparisons Infographic<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p>The source we use for the nutritional values are the <strong>U.S. Department of Agriculture FoodData Central<\/strong> data. The values might varied when compared to other sources.<\/p>\n\n\n\n<p>For this comparison, the researchers used baked Russet potatoes vs. cooked brown rice from long-grains variant.<\/p>\n\n\n\n<p>Please note that <strong>we highlight the side with a higher amount for each nutrition<\/strong>.<\/p>\n\n\n\n<p>Below is the full comparison of the nutritional values between potatoes and brown rice:<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>So, is potatoes or brown rice healthier?<\/strong><\/h3>\n\n\n\n<p>When considering nutritional values, brown rice is the better option for you.<\/p>\n\n\n\n<p>Potatoes and brown rice contain mostly the same nutrients, with slightly different numbers. Yet, brown rice will provide you with much more vitamins and minerals when consumed regularly in the long run.<\/p>\n\n\n\n<p>Furthermore, brown rice has an excellent glycemic index of 50 (low), while the commonly eaten Russet potatoes have a high GI of 72 to 111, depending on how you cook them. However, I cannot turn a blind eye to the fact that potatoes are undisputedly <a href=\"https:\/\/potatoesusa.com\/research-reports\/2023-consumer-attitudes-and-usage-study\/\">America\u2019s favorite vegetable for years<\/a>. You can\u2019t go wrong with potatoes, whether cooking at home, dining out, or grabbing a takeout. Potatoes also easily available anywhere across all US states because we are <a href=\"https:\/\/worldpopulationreview.com\/country-rankings\/potato-consumption-by-country\">the third highest potato consumer country in the whole world<\/a>.<\/p>\n\n\n\n<p>Truthfully, I think the issue with brown rice is mostly inconvenience. You have to re-familiarize yourself with it and adjust your daily life around it.<\/p>\n\n\n\n<p>As an Asian, I\u2019ve been eating rice since before I could speak. However, brown rice still throws me off. It\u2019s just \u201cdifferent\u201d from <a href=\"https:\/\/gizigo.id\/en\/potato-vs-rice-nutrition-chart\/\">white rice<\/a>. It\u2019s not the flavor and texture that my subconscious mind expects when I\u2019m having a meal with rice (some people even say it tastes \u201cgross\u201d).<\/p>\n\n\n\n<p>Furthermore, it took me twice as long to cook brown rice. Good luck doing it when you have to rush to work daily.<\/p>\n\n\n\n<p>So, it\u2019s okay if you don\u2019t want to force yourself to eat brown rice. There\u2019s one more crucial thing that I\u2019d like to convey to you through this article: <em>Always pay attention to the \u201cother stuff\u201d you use when cooking and eating.<\/em> <\/p>\n\n\n\n<p>The low glycemic index of brown rice is great, but if you eat it with tons of processed food, you can say goodbye to its health benefits. Small factors such as different cooking durations or temperatures also affect brown rice\u2019s GI value.<sup><strong><a href=\"#references\">3<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Potatoes have low calories and fats, but if you prepare them with butter, milk, bacon, and salt\u2026  Then eat them with greasy <a href=\"https:\/\/gizigo.id\/en\/goat-meat-vs-chicken-nutrition-chart\/\">goat or chicken meat<\/a>&#8230; Well, they&#8217;re not going to be a healthy meal anymore.<\/p>\n\n\n\n<p>So, what should you do? Keep your diet balanced. Combine your staple foods with vegetables, legumes, and proteins as often as possible.<\/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-heading2700_58c7b7-d9, .wp-block-kadence-advancedheading.kt-adv-heading2700_58c7b7-d9[data-kb-block=\"kb-adv-heading2700_58c7b7-d9\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_58c7b7-d9 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_58c7b7-d9[data-kb-block=\"kb-adv-heading2700_58c7b7-d9\"] 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-heading2700_58c7b7-d9 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_58c7b7-d9[data-kb-block=\"kb-adv-heading2700_58c7b7-d9\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"detailed-comparisons\" class=\"kt-adv-heading2700_58c7b7-d9 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_58c7b7-d9\"><strong><strong>Potato vs Brown Rice Nutritional Values in Details<\/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>Just in case the image above doesn\u2019t load, you can see the comparisons in the table below. I\u2019ll discuss their in-depth differences according to the Reference Dietary Intake (RDI) in the next subsection.<\/p>\n\n\n\n<table id=\"tablepress-46\" class=\"tablepress tablepress-id-46\" aria-describedby=\"tablepress-46-description\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>NUTRIENTS<\/strong><\/th><th class=\"column-2\"><strong>POTATOES<\/strong><br \/>\n<em>(Russet, baked)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE<\/strong><br \/>\n<em>(long-grain, cooked)<\/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>Calories<\/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>Carbohydrates<\/strong><\/td><td class=\"column-2\">21.4 grams<\/td><td class=\"column-3\">25.6 grams<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Protein<\/strong><\/td><td class=\"column-2\">2.63 grams<\/td><td class=\"column-3\">2.74 grams<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Fats<\/strong><\/td><td class=\"column-2\">0.13 grams<\/td><td class=\"column-3\">0.97 grams<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Dietary fiber<\/strong><\/td><td class=\"column-2\">2.3 grams<\/td><td class=\"column-3\">1.6 grams<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Vitamin A<\/strong><\/td><td class=\"column-2\">10 IU<\/td><td class=\"column-3\">0 IU<\/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>Phosphate<\/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>Potassium<\/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>Iron<\/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>Copper<\/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>Calcium<\/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>Zinc<\/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>Glycemic Index<\/strong><\/td><td class=\"column-2\">73 &#8211; 111 (high)<\/td><td class=\"column-3\">55 (low)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-46-description\" class=\"tablepress-table-description tablepress-table-description-id-46\">Table of nutritional comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<\/span>\n<!-- #tablepress-46 from cache -->\n\n\n<p>The Reference Dietary Intake&nbsp;percentages are calculated based on&nbsp;the <strong>Dietary Guideline for Americans<\/strong><sup><strong><a href=\"#references\">4<\/a><\/strong><\/sup> provided by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.<\/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-heading2700_901c3d-40, .wp-block-kadence-advancedheading.kt-adv-heading2700_901c3d-40[data-kb-block=\"kb-adv-heading2700_901c3d-40\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_901c3d-40 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_901c3d-40[data-kb-block=\"kb-adv-heading2700_901c3d-40\"] 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-heading2700_901c3d-40 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_901c3d-40[data-kb-block=\"kb-adv-heading2700_901c3d-40\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"calories-comparisons\" class=\"kt-adv-heading2700_901c3d-40 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_901c3d-40\"><strong><strong>Calories Comparison<\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong>Brown rice contains 29.47% more calories.<\/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\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Calories-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=800%2C400&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Calories Comparisons Graph\" class=\"wp-image-2762\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Calories-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Calories-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Calories-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Potatoes have less calories per 100 gram when compared to brown rice. As we know, calories are one of the most critical indicators for a calorie<\/p>\n\n\n\n<table id=\"tablepress-47\" class=\"tablepress tablepress-id-47\" aria-describedby=\"tablepress-47-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>POTATOES*<\/strong> <em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/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>Calories<\/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<span id=\"tablepress-47-description\" class=\"tablepress-table-description tablepress-table-description-id-47\">Table of calories comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Russet, baked<br \/>\n** Long-grain, cooked<\/span>\n<!-- #tablepress-47 from cache --><\/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-heading2700_6cddad-34, .wp-block-kadence-advancedheading.kt-adv-heading2700_6cddad-34[data-kb-block=\"kb-adv-heading2700_6cddad-34\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_6cddad-34 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_6cddad-34[data-kb-block=\"kb-adv-heading2700_6cddad-34\"] 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-heading2700_6cddad-34 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_6cddad-34[data-kb-block=\"kb-adv-heading2700_6cddad-34\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"carbohydrates-comparison\" class=\"kt-adv-heading2700_6cddad-34 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_6cddad-34\"><strong><strong><strong>Carbohydrates Comparison<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong>Brown rice contains 19.63% more carbohydrates.<\/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\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Carbohydrates-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=800%2C400&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Carbohydrates Comparisons Chart\" class=\"wp-image-2763\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Carbohydrates-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Carbohydrates-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Carbohydrates-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Potatoes contain lower carbohydrates than brown rice. Pick them if you\u2019re on a low-carbohydrate diet, as you\u2019d get a more filling meal with fewer calories than brown rice. It\u2019s just perfect.<\/p>\n\n\n\n<table id=\"tablepress-48\" class=\"tablepress tablepress-id-48\" aria-describedby=\"tablepress-48-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>POTATOES*<\/strong> <em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/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>Carbohydrates<\/strong><\/td><td class=\"column-2\">21.4 grams <em>(5.94%)<\/em><\/td><td class=\"column-3\">25.6 grams <em>(7.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-48-description\" class=\"tablepress-table-description tablepress-table-description-id-48\">Table of carbohydrates comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Russet, baked<br \/>\n** Long-grain, cooked<\/span>\n<!-- #tablepress-48 from cache --><\/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-heading2700_1a1949-89, .wp-block-kadence-advancedheading.kt-adv-heading2700_1a1949-89[data-kb-block=\"kb-adv-heading2700_1a1949-89\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_1a1949-89 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_1a1949-89[data-kb-block=\"kb-adv-heading2700_1a1949-89\"] 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-heading2700_1a1949-89 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_1a1949-89[data-kb-block=\"kb-adv-heading2700_1a1949-89\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"protein-comparison\" class=\"kt-adv-heading2700_1a1949-89 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_1a1949-89\"><strong>Protein Comparison<\/strong><\/h3>\n\n\n\n<p><strong><strong><strong>Brown rice contains 4.18% more protein.<\/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\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Protein-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=800%2C400&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Protein Comparisons Diagram\" class=\"wp-image-2764\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Protein-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Protein-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Protein-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Both potatoes and brown rice have almost equal amounts of protein, so eat them alternately to ensure a varied diet from your meals.<\/p>\n\n\n\n<table id=\"tablepress-49\" class=\"tablepress tablepress-id-49\" aria-describedby=\"tablepress-49-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>POTATOES*<\/strong> <em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/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 grams <em>(6.76%)<\/em><\/td><td class=\"column-3\">2.74 grams  <em>(3%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-49-description\" class=\"tablepress-table-description tablepress-table-description-id-49\">Table of protein comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Russet, baked<br \/>\n** Long-grain, cooked<\/span>\n<!-- #tablepress-49 from cache --><\/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-heading2700_d1ee04-48, .wp-block-kadence-advancedheading.kt-adv-heading2700_d1ee04-48[data-kb-block=\"kb-adv-heading2700_d1ee04-48\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_d1ee04-48 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_d1ee04-48[data-kb-block=\"kb-adv-heading2700_d1ee04-48\"] 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-heading2700_d1ee04-48 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_d1ee04-48[data-kb-block=\"kb-adv-heading2700_d1ee04-48\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"fats-cholesterol-comparison\" class=\"kt-adv-heading2700_d1ee04-48 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_d1ee04-48\"><strong>Fats Comparison<\/strong><\/h3>\n\n\n\n<p><strong><strong>Brown rice contains 4.18% more fats.<\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fats-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=800%2C400&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Protein Comparisons Chart\" class=\"wp-image-2765\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fats-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fats-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fats-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Fats contribute more to our daily calorie intake than protein or carbohydrates. Each gram of fat is equal to 9 kcal. When you compare potatoes to brown rice, both have less than 1 gram of fat. However, potatoes are better because they have less fat.<\/p>\n\n\n\n<table id=\"tablepress-50\" class=\"tablepress tablepress-id-50\" aria-describedby=\"tablepress-50-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>POTATOES*<\/strong> <em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/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>Fats<\/strong><\/td><td class=\"column-2\">0.13 grams <em>(0.19%)<\/em><\/td><td class=\"column-3\">0.97 grams  <em>(1.4%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-50-description\" class=\"tablepress-table-description tablepress-table-description-id-50\">Table of fats comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Russet, baked<br \/>\n** Long-grain, cooked<\/span>\n<!-- #tablepress-50 from cache --><\/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-heading2700_896a6e-82, .wp-block-kadence-advancedheading.kt-adv-heading2700_896a6e-82[data-kb-block=\"kb-adv-heading2700_896a6e-82\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_896a6e-82 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_896a6e-82[data-kb-block=\"kb-adv-heading2700_896a6e-82\"] 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-heading2700_896a6e-82 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_896a6e-82[data-kb-block=\"kb-adv-heading2700_896a6e-82\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"jar\" class=\"kt-adv-heading2700_896a6e-82 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_896a6e-82\">Dietary Fiber Comparison<\/h3>\n\n\n\n<p><strong><strong><strong>Potatoes contain 43.75% more dietary fibers.<\/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\" width=\"800\" height=\"400\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fibers-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=800%2C400&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Dietary Fibers Comparisons Graph\" class=\"wp-image-2766\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fibers-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fibers-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Fibers-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C384&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Everybody and their grandma have heard that whole-grain food contains a lot of fiber. So, it makes sense that brown rice has a higher amount of fiber than other foods, right?<\/p>\n\n\n\n<p><strong>Unfortunately, this isn\u2019t necessarily true.<\/strong><\/p>\n\n\n\n<p>I found that the researches on dietary fibers provided inconclusive proofs so far. Some research even resulted in more fiber from potatoes.<\/p>\n\n\n\n<p>According to USDA, brown rice only has 1.6 grams of fiber per 100 grams of brown rice sample. Yet, another analysis showed more than twice the amount of fibers (3.32 grams) from the sample they collected.<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>A dietary fiber analysis of a particular food ingredient can give different results. Various factors affect this kind of research, such as the steps you take to measure it, the measurement instruments you use, the sample you use, and so on.<\/p>\n\n\n\n<p>There are some more information you can consider about the difference of fibers from these researches:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Contrary to popular belief, most potatoes&#8217; fibers (&gt;50%) are NOT on the skin. [6] Eating this tuber whole is still the best way to get its fibers&#8217; full value. However, you can skip the skin if you don&#8217;t like it and still get some of the needed fibers.<\/li>\n\n\n\n<li>Brown rice is processed by removing only its outer layer, known as the hull. Most of its nutritional value, including the dietary fibers, are conserved well through this process.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/li>\n<\/ol>\n\n\n\n<p>Dietary fibers are important to improve your gut&#8217;s microbial diversity and colon&#8217;s muscle contraction. They also increase your insulin sensitivity, which in turn reduces the risk of Diabetes Mellitus type 2 as well as cardiovascular disease.<sup><strong><a href=\"#references\">8<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Both potatoes and brown rice have decent amounts of fiber compared to other popular staple foods (such as white rice). Both of them can provide additional fiber for your daily diet. You&#8217;d do well to eat either of them.<\/p>\n\n\n\n<table id=\"tablepress-51\" class=\"tablepress tablepress-id-51\" aria-describedby=\"tablepress-51-description\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>POTATOES*<\/strong> <em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/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>Fibers<\/strong><\/td><td class=\"column-2\">2.3 grams <em>(6.76%)<\/em><\/td><td class=\"column-3\">1.6 grams <em>(4.7%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-51-description\" class=\"tablepress-table-description tablepress-table-description-id-51\">Table of dietary fibers comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Russet, baked<br \/>\n** Long-grain, cooked<\/span>\n<!-- #tablepress-51 from cache --><\/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-heading2700_d4b474-66, .wp-block-kadence-advancedheading.kt-adv-heading2700_d4b474-66[data-kb-block=\"kb-adv-heading2700_d4b474-66\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_d4b474-66 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_d4b474-66[data-kb-block=\"kb-adv-heading2700_d4b474-66\"] 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-heading2700_d4b474-66 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_d4b474-66[data-kb-block=\"kb-adv-heading2700_d4b474-66\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"vitamins-comparison\" class=\"kt-adv-heading2700_d4b474-66 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_d4b474-66\"><strong>Vitamins Comparison<\/strong><\/h3>\n\n\n\n<p><strong>Goat meat contains 50.68% more vitamin B1 (Thiamine).<\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Goat meat contains 245.07% more vitamin B2 (Riboflavin).<\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Goat meat contains 205.41% more vitamin B12.<\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains vitamin A, goat meat doesn\u2019t. <\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains 119.73% more vitamin B3 (Niacin).<\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains vitamin B5, goat meat doesn\u2019t. <\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains vitamin B6, goat meat doesn\u2019t. <\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains 40% more vitamin B9 (Folic acid). &nbsp;<\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains vitamin C. Assumed zero amount of magnesium in goat meat.<\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains vitamin D, goat meat doesn\u2019t. <\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains vitamin E, goat meat doesn\u2019t. <\/strong><strong><\/strong><\/p>\n\n\n\n<p><strong>Chicken meat contains vitamin K, goat meat doesn\u2019t. <\/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\" width=\"800\" height=\"1000\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Vitamin-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=800%2C1000&#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\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Vitamin-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Vitamin-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Vitamin-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C960&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Chicken meat hands down carries more vitamins in terms of variety.<\/p>\n\n\n\n<p>Chicken meat also contains folic acid, so pregnant women should consume chicken rather than goat meat. This vitamin is beneficial for the formation of neural tubes, as well as preventing the birth defect in the brain and spine from happening.<\/p>\n\n\n\n<p>So, you might think there is no real contest here. Think again.<\/p>\n\n\n\n<p>Goat meat is richer in riboflavin or vitamin B2, while chicken meat is richer in niacin or vitamin B3. These two vitamins are part of coenzymes&nbsp;that play a role in metabolism. Vitamin B2 deficiency can cause cleft babies and growth disorders, while vitamin B3 deficiency can cause pellagra.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Goat meat contains higher levels of vitamin B-12, making it a better choice for preventing anemia than chicken meat.<\/p>\n\n\n\n<p>Below is the table for vitamin comparisons between goat meat&nbsp;and chicken meat.<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup> <sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n\n<table id=\"tablepress-53\" class=\"tablepress tablepress-id-53\" aria-describedby=\"tablepress-53-description\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>VITAMINS<\/strong><\/th><th class=\"column-2\"><strong>POTATOES*<\/strong> <em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/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 IU <em>(1.11%)<\/em><\/td><td class=\"column-3\">0 IU <em>(0%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Vitamin B1 (Thiamine)<\/td><td class=\"column-2\">0.067 milligrams <em>(5.58%)<\/em><\/td><td class=\"column-3\">0.178 milligrams <em>(14.8%)<\/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 milligrams <em>(3.08%)<\/em><\/td><td class=\"column-3\">0.069 milligrams <em>(5.3%)<\/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 milligrams <em>(9.56%)<\/em><\/td><td class=\"column-3\">2.56 milligrams <em>(16%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Vitamin B5 (Pantotheic acid)<\/td><td class=\"column-2\">0.38 milligrams <em>(5%)<\/em><\/td><td class=\"column-3\">0.38 milligrams <em>(7.6%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">Vitamin B6 (Pyridoxine)<\/td><td class=\"column-2\">0.354 milligrams <em>(27.23%)<\/em><\/td><td class=\"column-3\">0.123 milligrams <em>(9.5%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\">Vitamin B9 (Folic acid)<\/td><td class=\"column-2\">0 micrograms <em>(0%)<\/em><\/td><td class=\"column-3\">0 micrograms <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 milligrams <em>(9.22%)<\/em><\/td><td class=\"column-3\">0 milligrams <em>(0%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-53-description\" class=\"tablepress-table-description tablepress-table-description-id-53\">Table of vitamin comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Russet, baked<br \/>\n** Long-grain, cooked<\/span>\n<!-- #tablepress-53 from cache --><\/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-heading2700_8bdb87-aa, .wp-block-kadence-advancedheading.kt-adv-heading2700_8bdb87-aa[data-kb-block=\"kb-adv-heading2700_8bdb87-aa\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_8bdb87-aa mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_8bdb87-aa[data-kb-block=\"kb-adv-heading2700_8bdb87-aa\"] 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-heading2700_8bdb87-aa img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_8bdb87-aa[data-kb-block=\"kb-adv-heading2700_8bdb87-aa\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"minerals-comparison\" class=\"kt-adv-heading2700_8bdb87-aa wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_8bdb87-aa\"><strong>Minerals Comparison<\/strong><\/h3>\n\n\n\n<p><strong>Brown rice contains 30% more magnesium.<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 45.07% more phosphate.<\/strong><\/p>\n\n\n\n<p><strong>Potatoes contain 539.53% more potassium.<\/strong><\/p>\n\n\n\n<p><strong>Potatoes contain 909.43% more iron.<\/strong><\/p>\n\n\n\n<p><strong>Brown rice contains 423.36% more copper.<\/strong><\/p>\n\n\n\n<p><strong>Potatoes contain 500% more calcium.<\/strong><strong>Brown rice contains 102.86% more zinc.<\/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\" width=\"800\" height=\"1000\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Mineral-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=800%2C1000&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Minerals Comparisons (Magnesium, Phophate, Potassium, Iron, Copper, Calcium, and Zinc)\" class=\"wp-image-2768\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Mineral-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Mineral-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Mineral-Potato-VS-Brown-Rice-Nutrition-Chart-reupload.jpg?resize=768%2C960&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Brown rice contains more magnesium, phosphorus, copper, zinc, manganese, and selenium. Most of these nutrients are essential to maintaining your bones and teeth health, fluid and electrolyte balance, immunity, and pH. Furthermore, some of them also provide antioxidants to your body.<sup><strong><a href=\"#references\">10<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Potatoes offer more potassium, iron, and calcium, which give you the benefits of:<sup><strong><a href=\"#references\">10<\/a><\/strong><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calcium: Gives bones and teeth their strength and structure, helps in the blood-clotting process and intracellular communications.<\/li>\n\n\n\n<li>Potassium: Regulates cells&#8217; water volume so they can function well, helps balance sodium, and lowers blood pressure.<\/li>\n\n\n\n<li>Iron: Helps the oxygen transport and prevents microcytic hypochromic anaemia.<\/li>\n<\/ul>\n\n\n\n<table id=\"tablepress-52\" class=\"tablepress tablepress-id-52\" aria-describedby=\"tablepress-52-description\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>MINERALS<\/strong><\/th><th class=\"column-2\"><strong>POTATOES*<\/strong> <em>(RDI)<\/em><\/th><th class=\"column-3\"><strong>BROWN RICE**<\/strong> <em>(RDI)<\/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 milligrams <em>(7.5%)<\/em><\/td><td class=\"column-3\">39 milligrams <em>(9.8%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Phosphate<\/strong><\/td><td class=\"column-2\">71 milligrams <em>(10.14%)<\/em><\/td><td class=\"column-3\">103 milligrams <em>(14.7%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Potassium<\/strong><\/td><td class=\"column-2\">550 milligrams <em>(16.18%)<\/em><\/td><td class=\"column-3\">86 milligrams <em>(2.5%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Iron<\/strong><\/td><td class=\"column-2\">1.07 milligrams <em>(13.38%)<\/em><\/td><td class=\"column-3\">0.106 milligrams <em>(1.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Copper<\/strong><\/td><td class=\"column-2\">0.107 milligrams <em>(11.89%)<\/em><\/td><td class=\"column-3\">0.56 milligrams <em>(62.2%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Calcium<\/strong><\/td><td class=\"column-2\">18 milligrams <em>(1.8%)<\/em><\/td><td class=\"column-3\">3 milligrams <em>(0.3%)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Zinc<\/strong><\/td><td class=\"column-2\">0.35 milligrams <em>(3.18%)<\/em><\/td><td class=\"column-3\">0.71 milligrams <em>(6.5%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-52-description\" class=\"tablepress-table-description tablepress-table-description-id-52\">Table of mineral comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients<br \/>\nhttps:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<br \/>\n* Russet, baked<br \/>\n** Long-grain, cooked<\/span>\n<!-- #tablepress-52 from cache -->\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-heading2700_94dee5-bd, .wp-block-kadence-advancedheading.kt-adv-heading2700_94dee5-bd[data-kb-block=\"kb-adv-heading2700_94dee5-bd\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_94dee5-bd mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_94dee5-bd[data-kb-block=\"kb-adv-heading2700_94dee5-bd\"] 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-heading2700_94dee5-bd img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_94dee5-bd[data-kb-block=\"kb-adv-heading2700_94dee5-bd\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"glycemic-index-comparison\" class=\"kt-adv-heading2700_94dee5-bd wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_94dee5-bd\"><strong>Glycemic Index Comparison<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"425\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Glycemic-Index-Potato-vs-Rice-Nutrition-Chart-revised.jpg?resize=800%2C425&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Glycemic Index Comparisons Graph\" class=\"wp-image-2840\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Glycemic-Index-Potato-vs-Rice-Nutrition-Chart-revised.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Glycemic-Index-Potato-vs-Rice-Nutrition-Chart-revised.jpg?resize=300%2C159&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Glycemic-Index-Potato-vs-Rice-Nutrition-Chart-revised.jpg?resize=768%2C408&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>The glycemic index is a crucial factor to pay attention to for diabetics, especially because potatoes and brown rice are usually consumed regularly.<\/p>\n\n\n\n<p>GI numbers indicate how quickly a food increases your blood sugar level, thus resulting in a spike in blood sugar. There are three groups of glycemic index values:<sup><strong><a href=\"#references\">11<\/a><\/strong><\/sup><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Low: GI \u226455<\/li>\n\n\n\n<li>Medium: 56-69<\/li>\n\n\n\n<li>High: GI &gt;70<\/li>\n<\/ol>\n\n\n\n<p>It\u2019s ill-advised to eat high-GI food regularly, which could lead to insulin resistance and Diabetes Mellitus type 2. In this regard, brown rice is definitely a good choice for daily meals for a diabetic.<sup><strong><a href=\"#references\">12<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>On the other hand, diabetics are recommended to eat only low-to-medium-GI foods. Potatoes have high GI numbers across the board, even more so when they are processed heavily. So, potatoes are definitely a no-go for diabetics.<\/p>\n\n\n\n<table id=\"tablepress-54\" class=\"tablepress tablepress-id-54\" aria-describedby=\"tablepress-54-description\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>FOODS<\/strong><\/th><th class=\"column-2\"><strong>GLYCEMIC 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\">Roasted potatoes<\/td><td class=\"column-2\">111 (high)<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Instant mashed potatoes<\/td><td class=\"column-2\">87 (high)<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Boiled potatoes<\/td><td class=\"column-2\">82 (high)<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">French fries<\/td><td class=\"column-2\">73 (high)<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Brown rice<\/td><td class=\"column-2\">50 (low)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-54-description\" class=\"tablepress-table-description tablepress-table-description-id-54\">Table of glycemic index comparisons between potato vs brown rice. Source:<br \/>\nhttps:\/\/doi.org\/10.2337\/dc08-1239<br \/>\nhttps:\/\/www.health.harvard.edu\/diseases-and-conditions\/glycemic-index-and-glycemic-load-for-100-foods <\/span>\n<!-- #tablepress-54 from cache -->\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-heading2700_5a2fe1-54, .wp-block-kadence-advancedheading.kt-adv-heading2700_5a2fe1-54[data-kb-block=\"kb-adv-heading2700_5a2fe1-54\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading2700_5a2fe1-54 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading2700_5a2fe1-54[data-kb-block=\"kb-adv-heading2700_5a2fe1-54\"] 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-heading2700_5a2fe1-54 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading2700_5a2fe1-54[data-kb-block=\"kb-adv-heading2700_5a2fe1-54\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"references\" class=\"kt-adv-heading2700_5a2fe1-54 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading2700_5a2fe1-54\"><strong>References for Potato vs Brown Rice Nutrition Chart<\/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>Which one is healthier, potatoes vs brown rice? Here\u2019s the short answer: Based on the nutritional value differences, you should choose one over the other if you have certain health conditions. TABLE OF CONTENTS Potato vs Brown Rice Nutrition Chart &#8211; Full Comparisons Infographic The source we use for the nutritional values are the U.S&#8230;.<\/p>\n","protected":false},"author":11,"featured_media":2755,"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":[16,1],"tags":[],"class_list":["post-2700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comparisons","category-general"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Potato vs Brown Rice Nutrition Chart (Infographic)<\/title>\n<meta name=\"description\" content=\"Check the potato vs brown rice nutrition chart in infographical chart for their nutrients comparisons (calories, carbs, protein, minerals).\" \/>\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\/en\/potatoes-vs-brown-rice-nutrition-chart\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Potato vs Brown Rice Nutrition Chart (Infographic)\" \/>\n<meta property=\"og:description\" content=\"Check the potato vs brown rice nutrition chart in infographical chart for their nutrients comparisons (calories, carbs, protein, minerals).\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gizigo.id\/en\/potatoes-vs-brown-rice-nutrition-chart\/\" \/>\n<meta property=\"og:site_name\" content=\"Gizigo EN\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-29T15:13:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-21T07:43:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/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=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/potatoes-vs-brown-rice-nutrition-chart\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/potatoes-vs-brown-rice-nutrition-chart\\\/\"},\"author\":{\"name\":\"Shania Putri Ayuri, S.Gz., RD\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#\\\/schema\\\/person\\\/95f806bbea40b3183ce2994999221e61\"},\"headline\":\"Potatoes vs Brown Rice Nutrition Chart &#8211; 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