Rice Vs. Potatoes: Which One Is Better For You?

Whether you're a vegetarian, an omnivore in search of a side order, or you've decided to give the Starch Solution Diet a try, chances are there is going to be a rice or potato dish in your future. But is it better to eat rice or potatoes? Is there a nutritional difference between the two?

As starches, rice and potatoes are both important foods because they are key energy sources for your body (via BBC). Starch is a form of carbohydrate that you need every day to support the functioning of your nervous system, heart, brain, and other key organs (via Reid Health). And, according to the San Francisco Chronicle, both rice and potatoes can be helpful when you're trying to lose weight. Both also contain nutritional value, have practically no fat, and are relatively similar in calories. Yet and still, there are differences. Let's explore the benefits and crown a winner.

When examined more closely, potatoes may win the nutrition battle. When it comes to vitamin B6, which helps support your body in the production of red blood cells and amino acids, rice provides you with a third of the recommended daily amount, while the equivalent serving of potatoes gives you half the daily amount. Potatoes also have vitamin C, unlike rice. Plus, potatoes contain more minerals than rice, such as magnesium, phosphorus, and potassium when you leave the skin on. Sweet potatoes are even healthier than the standard spud, containing high amounts of vitamin A (via Livestong).

The way to get the most out of potatoes nutritionally is to bake them with the skin on (via The Statesman). Just be sure to stay away from frying them, or drowning them in butter or fatty sauces — as tempting as this may be — so you don't undermine the health benefits that these important carbs have to offer. If you're ultimately more of a rice person, that's okay. Rice still provides plenty of nutrition — especially if you stick with brown or whole grain rice as opposed to white rice (via San Francisco Chronicle).