I'm just curious though for you guys that compete or don't why do you chose potatoes over rice, is it just preference? And that's by weight. Compare Potato to Brown rice by vitamins and minerals using the only readable nutrition comparison tool. In the United States, the typical meal contains a protein source, a vegetable dish and a high-carbohydrate side dish, usually rice, potatoes or pasta. Coconut milk is the perfect addition to a shake. Potatoes have a much wider variety of nutrients as compared to rice. Data provided by FoodStruct.com should be considered and used as information only. Calories: 70 Rice, with 5 grams of protein per cup, has slightly more protein than a potato, with 3 grams. The same serving of brown rice has about 50% more calories. its fine, try to stick to whole wheat or whole grain though. What's wrong with bread? I would pick potato just because if I ate only rice I would feel extremely depressed about my meal, but better about the potato. a bit more iron too. This stuff adds up fast, plus it’s got amazing taste and texture to boot. I do it just to switch things up occasionally. Mineral comparison score is based on the number of minerals by which one or the other food is richer. That’s one reason that intermittent fasting, and namely the Renegade Diet, appealed so much to me. Surely this is heresy in the world of muscle building. It is true, though, that you need to eat protein to stimulate protein synthesis, which is the process by which new proteins are made and new muscle is built. Serving Size: 1 cup (158 g) Potato vs Brown rice - In-Depth Nutrition Comparison. A new co-worker recently made his home out on the quad in front of my building. This means more time dedicated to lifting, eating and recovering your way to grizzly proportions. It crushes brown rice in nearly every way. I love those delicious, orange bulbs of magic. If it's the same amount of carbs it will make no difference. Mineral Comparison. In OPs case sweet potato would be the better choice in my opinion. Since white rice is usually enriched with extra B vitamins, each one-cup serving provides 17 percent of the DV for thiamine, 12 percent of the DV for niacin and 38 percent of the DV for folate. Besides looking like an absolute boss, Indomitable reminds me of a few important lessons each time I walk by him: I’m not a big fan of the traditional cut-and-bulk cycle that so many wannabe bodybuilders fall into each year. Brown rice, which is unmilled with the hull removed, is a whole-grain food that provides 4 grams of fiber per cup, while the same serving size of white rice only has 1 gram of fiber. Carbs: 3 g Title says it all really. One of the few times I've actually laughed out loud at a comment. Fat: 5 g (1 g saturated fat) Carbs: 27 g Not so fast. Fat: 0 g Protein: less than 1 g. A tablespoon or two of olive oil has long been the secret weapon for helping skinny dudes add extra calories to food. Get your vitamins and minerals from fruits and veggies, not grains and starches. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Sorry, your blog cannot share posts by email. It’s also my go-to for homemade coconut milk ice cream. But toppings can change their nutrition content. Press J to jump to the feed. Keep in mind, we’re looking for the biggest anabolic punch, not the prettiest nutrition label. Both are nearly fat free, with less than a gram of fat per serving. Don't know why you're downvoted. Making this as nutritious as possible means considering the array of nutrients in your meal. Fructose isn’t the ideal sugar after lifting weights because it’s more likely to replenish liver glycogen than muscle glycogen, but ripe bananas shift the sugar content to the more-useful glucose and sucrose forms that get sucked up by muscle cells. White rice and brown rice fall between these figures, with glycemic indexes of 64 and 55. Title says it all really. Wrap some chicken and salad up, wrap in tin foil, good for the day. It's higher in protein than rice or potatoes, which I would have thought was an advantage. Serving Size: 1 medium potato (2.5-3.0 inches in diameter) A cup of rice provides a third of your recommended daily intake for vitamin B-6, which helps your body make healthy red blood cells and amino acids. Calories: 100 Cookies help us deliver our Services. Carbs are the preferential fuel for intense exercise like lifting weights, which we use to tell the body it needs to add muscle. Though it is a great step taking care of your macros it is also important to eat nutritive foods, therefore bread is a pretty crappy food choice (at least the plain white ones), but sometimes it is just unavoidable. Insulin is a storage hormone, acting like an anabolic bus that shuttles things like glucose (building blocks of sugar) and amino acids (building blocks of protein) into the cells of the body. It’s a clever ruse devised by supplement companies to sell you protein powder. Honestly the biggest difference is how processed the food is. See charts below for detailed information. I’ve been outspoken about the general overconsumption of carbs by most people. Baked potatoes contain more minerals than rice. I only ask because bread (or wraps, in my case) are so fucking easy. It’s that simple. But be careful – ground beef from factory farmed animals can contain meat from literally thousands of different animals in a single package. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. To keep it nutritious, limit these items and opt for lower-calorie, healthier seasonings such as garlic or olive oil. Not missing out. Quick and easy carbs and calories for me. Why do you choose to eat potatoes over rice? If thats not you, or that wont cause you to over eat later... then go for it. Nutrition at a Glance Mineral comparison score is based on the number of minerals by which one or the other food is richer. Potatoes always make me feel super full and I'm always surprised at how few calories they have. White rice is arguably the best food for adding muscle. By the time they’ve swelled their way to some extra muscle mass, they’ve also added plenty of pudge. Nutrient wise it is not, bread is processed and it take off the nutrients of it... Macros are good for weight losing over all, but you get more micronutrients (vitamins and minerals) from less processed foods. According to Harvard University Medical Center, a medium-sized white potato has a glycemic index of 50, while a russet potato has a glycemic index of 85. Sweet potatoes are awesome, but white potatoes have more iron, magnesium and potassium than sweet potatoes, and they're one of the most satiating foods on the planet. Insulin is one piece of the mass gaining puzzle, and studies show a positive correlation between testosterone levels and insulin sensitivity (the amount of insulin needed to regulate blood sugar levels). Leaf Group Ltd. Pay attention at the most right column. This number varies greatly depending on the type of potato or rice you eat. potatoes vs. brown rice is a tough competition. Fat: 0 g Now put down the computer and pick up the fork. Also usually my breakfast I throw 2 cups of oats, 2 cups of milk, 2 scoops of protein, 2 table spoons Of natural peanut butter in a blender mix and drink it. Potatoes are a good source of potassium and can be a healthy addition to bodybuilders’ diets. If you are trying to increase your fiber intake, baked potatoes and brown rice are better choices than mashed potatoes and white rice. Protein: 29 g. Four food items into the list and this the first mention of a protein? Nutrition Facts For 1 Cup Of Brown Rice, cooked: 220 Calories ; 4.5 g of Protein ; 45 g of Carbohydrates ; 1.5 g of Fat; Just like your oatmeal at breakfast, brown rice is a complex carbohydrate that is rated low on the glycemic index scale. I have also heard from many different sources that night shades can increase inflammation in certain people. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. First, white rice is easy to consume in huge quantities, making it a cinch to get in enough carbs and calories. The B vitamins are important for turning the food you eat into energy, as well as proper brain and nervous system function, while the antioxidant vitamin C is necessary for creating the collagen you need for forming bones, blood vessels, ligaments and tendons. I usually pair by chicken with a cups of sugar or two. Potatoes contain more essential nutrients than white rice. Well, it’s not, and that’s because the super-high protein diet is one of the biggest myths out there. Copyright Policy They are also similar in caloric content. I have a pretty clean diet and good diet that I stick to, but I eat rice almost all the time and only occasionally have macaroni/potatoes. Obviously the more the food fulfils human daily needs, the more the summary score is, Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in. While both baked potatoes and rice are healthy additions to your diet, a baked potato makes a more nutritious side than white rice as long as you don't load it down with fat- and calorie-laden toppings like butter and sour cream. That’s about two ounces or a seventh of a can. Rice has a longer shelf life than potatoes and it holds its nutrients for longer after harvest, so choose freshly-picked potatoes whenever possible to maximize their nutrient content. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Nutritional Information for Rice Cakes vs. Infographic. Simply, if you exercise frequently and rest properly, testosterone levels rise and  insulin sensitivity increases. Carbs: 45 g I have a pretty clean diet and good diet that I stick to, but I eat rice almost all the time and only occasionally have macaroni/potatoes. Potassium present in potatoes keeps you hydrated and healthy. It’s still less expensive than humanely-raised chicken or steak and easier to wolf down. Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. Also, because cooking some diced potatoes takes much less time than waiting for my rice cooker to finish. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. Carbs: 0 g Because if given the option, I would rather rub my balls raw with 120 grit sandpaper and then do crossfit than eat rice anymore. Potatoes have much more fibre than white rice. Brown rice is a healthier choice than white since it's higher in fiber, thiamine, niacin, vitamin B-6, phosphorus and magnesium, per the USDA, but it still isn't quite as nutritious as a baked potato. The majority of nutrients are in the potato, rather than the skin, as many believe, but the skin helps retain the nutrients in the potato and adds fiber content. Next time you're asked whether you want a baked potato vs. rice with your meal, opt for the baked potato if you're looking for the healthier choice. Add in the piss-poor conditions these animals live in and the terrible food they eat, and you’re at increased risk of food-borne illness. The body has specific receptors for each type of sugar, so ripe bananas give you a nice blend of fructose, glucose and sucrose to ensure that the majority of the carbs you ingest are put to work for replenishing well-used muscles. Wouldn’t that make them the obvious choice? 100g of white rice has almost twice the calories of 100g of potatoes. Wrap some chicken and salad up, wrap in tin foil, good for the day.

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