Reader's Question: Which is the most Nutritious: Baked Potato, White Rice or Brown Rice?

One of the first things we learn as a dietitian is to eat in moderation and choose a variety of foods. When asked which is the healthies a Baked Potato, White Rice or Brown Rice. I wasn't sure how to answer the question. So, I lined up the three foods and prepared an analysis to compare their nutrient content.

Items marked in green,
indicate the nutrient with the best value.
 However, many of the nutrients differ only slightly.

Comparing the Nutrition Information

Conclusion

There were insignificant differences in the amount of calories, protein, carbohydrates, fat, trans fatty acid, cholesterol, niacin equivalent and sodium.

Baked Potato rated the highest in fiber, Vitamin C, calcium, iron and potassium.

White Rice rated the highest in folate, an important nutrient for women of childbearing age .

Brown Rice ranked the highest in magnesium and phosphorus.

1. Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong. Magnesium also helps regulate blood sugar levels and promotes normal blood pressure.
2. Phosphorus is essential in the formation of bones and teeth. It also assists in the contraction of muscles, in the functioning of kidneys, in maintaining the regularity of the heartbeat, and in nerve conduction.

Which is the healthies a Baked Potato, White Rice or Brown Rice?  Recommendation: Eat a variety, in order to obtain a
balance of nutrients essential to your health.