Comparison of rice and potatoes: which is healthier and more nutritious

There are many myths around rice and potatoes regarding their dietary properties. Nutritionists calculate the calories in rice and potatoes to better organize or change the diet.

Let's figure out whether it is worth giving up potatoes in favor of a rice side dish, and tell you which is healthier - rice or potatoes.

Chemical composition and trace elements

A set of vitamins, macro- and microelements, acids determines the properties of the product and its nutritional value.

Rice

The mineral composition of the product includes:

• potassium - 86 mg;
• phosphorus - 10 mg;
• magnesium - 35 mg.

100 g of rice satisfies the body's daily requirement for manganese by 48%, in copper by 12%, and in zinc by 10.5%.

The cereal contains no fat-soluble vitamins. But it is rich in water-soluble B vitamins (B1, B2, B5, B6) and PP.

Reference. Rice bran leads among other foods in terms of thiamine (B1), pyridoxine (B6) and niacin (B3 or PP). Pantothenic acid (B5) is higher only in shiitake mushrooms, chicken yolk and liver.

Potatoes

Raw potatoes contain the most of these minerals and trace elements:

• potassium - 568 mg;
• phosphorus - 58 mg;
• chlorine - 58 mg;
• silicon - 50 mg;
• sulfur - 32 mg;
• magnesium - 23 mg.

The main vitamin is ascorbic acid. To satisfy the daily requirement for vitamin C, 200-300 g of the product is enough. Potatoes also contain B vitamins, PP and choline. In tubers with yellow pulp, carotenoids are present, which play the role of provitamin A.

Among the organic acids present in potatoes are citric, oxalic and malic acids.

Calorie content and BJU, glycemic index

Calorie and BJU indicators of these products depend on several factors: variety, method of preparation. Let's compare the calorie content of potatoes and rice and other indicators of nutritional value.

Different types of rice

There are red, brown (brown), wild (black) and white rice:

1. White - the most popular. It is smooth and even due to the grinding and the absence of a bran casing. This treatment improves the taste of the grain, extends the shelf life and speeds up the cooking process. But polished grains lose a number of useful properties.
2. Burym rice is called unrefined from grain hymen. This shell contains most of the nutrients.
3. Called "red" hiding two varieties of cereals: Bhutanese red rice and white rice fermented by fungi of the genus Monascus. The latter is used as a colorant in the production of sausages. Bhutanese rice is semi-polished, that is, it retains a small part of the grain shell. The historical homeland of this species is Iran, but it is perfectly grown in the Krasnodar Territory.
4. Wild rice, it is also black, in botany it is called "aquatic citation". It is an annual marsh plant of the Cereal family native to North America. It has a sweet, nutty flavor and is highly regarded in the market.

The energy and nutritional value of different types of rice is presented in the table.

The calorie content of rice directly depends on the degree of processing of the grain, therefore, wild black rice has the lowest energy value.White rice and red rice are almost the same in calories, but completely grinding white rice reduces its protein and fat content while increasing carbohydrates and glycemic index.

Potatoes

Myths about the dangers of potatoes for the figure are associated with a variety of dishes, where this vegetable is abundantly flavored with butter and milk, and is used as a side dish for fatty fish or meat.

But the calorie content of raw potatoes is only 75 kcal per 100 g. But the balance of nutrients (proteins - 2 g, fats - 0.4 g, carbohydrates - 17 g) makes you wary, because there is a predominance of carbohydrates, incl. h. simple.

The change in the energy and nutritional value of the product during heat treatment is reflected in the table.

The lowest calorie content is possessed by "jacket potatoes". Tubers boiled in the peel not only contain fewer carbohydrates, but also retain a significant portion of minerals and vitamins. Calorie content fried potatoes associated with the use during cooking of fats - vegetable or animal.

Attention! The most harmful dishes are French fries (350 kcal) and chips (400 to 520 kcal).

What's more caloric - rice or potatoes

When choosing between potatoes and rice, consider the type of grain and how the vegetable is prepared. Milled rice porridge contains more calories (140) than boiled tubers (78). The glycemic index also does not favor rice.

But brown, red, and especially wild rice are healthier substitutes for potato side dishes, as these types contain slow carbohydrates, saturate for a longer time, and do not cause a spike in blood sugar.

Useful properties for the body

In moderation, rice and potatoes are good for the body, and their rich composition allows them to be used for medicinal purposes.

Rice

The benefits of rice are due to its chemical composition:

• grains do not contain gluten (gluten), so the product is suitable for those who suffer from allergies, including it is used as complementary food for infants, it is used in the diet of patients with celiac disease and transient deficiency of digestive enzymes;
• potassium is good for the cardiovascular system, helps to get rid of edema, phlegm in the lungs and bronchi and salt deposits in the joints;
• manganese prevents the development of osteoporosis;
• phosphorus is essential for bone health;
• folic acid (vitamin B9) is especially useful for women - it helps to fight stress, is necessary for the normal development of the fetus during pregnancy;
• nicotinic acid is involved in lipid and carbohydrate metabolism (in order to improve its absorption, it is recommended to soak rice in cold water before cooking);
• brown, wild black rice and rice bran are rich in fiber, which cleanses the body of harmful toxins and toxins, helps with constipation;
• anthocyanins, which are responsible for the color in red rice, are powerful antioxidants that help in the prevention of cancer.

It has medicinal and cosmetic properties rice water:

• envelops and protects the walls of the esophagus, stomach and intestines from irritation;
• used as a natural hair conditioner;
• rice flour masks cleanse the skin.

Potatoes

Potato starch, like rice water, is an enveloping agent, therefore it is used after poisoning orally (in the form of jelly) or as an enema.

Freshly squeezed juice neutralizes the effects of acids, relieves heartburn and helps in the treatment of gastritis, gastric ulcer and duodenal ulcer. Starch lowers blood cholesterol levels.

In folk medicine, the use of potatoes is diverse:

• raw potato gruel is used for burns and eczema;
• steam inhalation helps with upper respiratory tract diseases;
• mashed hot tubers, wrapped in a cloth, serve as a warming compress.

In home cosmetology, raw tubers help fight dark circles under the eyes, and masks with potato juice relieve acne.

Harm and possible contraindications to use

Potatoes and rice have a number of contraindications. Their common disadvantage is their high starch content. Its constituents - amylopectin and amylose - are glucose chains. This makes foods dangerous for diabetics as they can cause a spike in blood sugar.

Potential harm to rice:

1. Rice porridge slows down intestinal motility and can cause constipation.
2. Wild rice can be contaminated with ergot and cause severe poisoning.
3. There is concern about the use of arsenic as a pesticide in red rice. Therefore, attention should be paid to the presence of toxicological control over grain. This information must appear on the product packaging.

The greatest danger that potatoes can pose is the poisonous substance solanine. Normally, it is present in the product in small quantities, but under the influence of direct sunlight or when sprouts appear, its concentration increases. Outwardly, this is manifested by green spots on the tubers. Solanin in a dose of 20 mg leads to mild poisoning, 200-400 mg - to death.

Fried potatoes, french fries, and chips can be cooked in low-quality oil with high levels of carcinogens. The high calorie content of these dishes makes them dangerous for overweight people.

The opinion of nutritionists

Among those who want to lose a couple of extra pounds in a short time, the rice mono-diet is popular. Adepts of such nutrition refer to the fact that in boiled rice loses calories several times, and rice porridge contains only 140 kcal, instead of 370 in dry grain.

An attractive factor is the low fat content (almost no fat), so rice is often used by athletes during the so-called "drying" - the loss of fat mass.

Reference. To avoid constipation problems, a rice diet is combined with plenty of fluids, vegetables and fruits. Water and fiber promote intestinal contractions.

But polished grains are a source of fast carbs. White rice has a high glycemic index, and weight loss on such a diet is only due to a decrease in total calories.

A healthier way to lose weight is the introduction of red, brown or black rice. The high fiber content makes these grains indispensable in the diet of overweight people.

Important! Adherents of a vegan diet should not be fooled by the high protein content, since it is inferior - it lacks two amino acids: asparagine and glutamine. Therefore, wild rice is recommended to be combined with legumes, nuts or seeds.

As for potatoes, this product is undeservedly included in the ranks of the main enemies of a slender figure. Boiled, especially in the peel, potatoes are no more nutritious than other side dishes. The best addition to potatoes is a light vegetable salad and fresh herbs to balance the high starch content of the tubers.

Conclusion

Both potatoes and rice have their supporters and opponents. The choice of this or that product depends on the gastronomic preferences of each person. The objective differences between potatoes and the most common white rice are not so significant.

It all depends on the method of preparation and the addition of other ingredients - butter, fat milk, salt and artificial flavor enhancers. The healthiest alternatives are the least processed rice varieties - brown and wild black.