Corn or potatoes: which is better instead of rice?

For those of you who don't like rice or want to replace rice with other carbohydrates, corn and potatoes can be your choice. Corn and potatoes are equally nutritious sources of carbohydrates than rice. However, if you compare the two, which one is healthier to replace rice? Check out the reviews here.

Differences in nutrition in corn and potatoes

Corn and potatoes are both good sources of carbohydrates and contain important nutrients. Both have different amounts of nutritional content. When compared, every 100 grams of corn contains 366 calories, 69.1 grams of carbohydrates, and 9.8 grams of protein. While 100 grams of potatoes contain 62 calories, 13.5 grams of carbohydrates, and 2 grams of protein.

In the same amount, potatoes contain no fat, while corn contains 7.3 grams of fat. They also contain fiber, several vitamins and minerals, but in different amounts.

Corn contains 2.2 grams of fiber and 0.5 grams of fiber in potatoes. While the potassium and sodium content in potatoes is higher than corn. In contrast to the amount of vitamins, corn is still richer in vitamins than potatoes.

So, which one is better as a substitute for rice?

Both corn and potatoes have good nutritional content as a substitute for rice. In terms of carbohydrate needs, corn contains about 28-80% of daily carbohydrate needs. Meanwhile, carbohydrates in potatoes are equivalent to 66-90% of daily carbohydrate needs. Both contain small amounts of simple sugars.

However, seen from its glycemic index value, corn can be said to be a better substitute for rice. The glycemic index is a measure of how quickly carbohydrates are digested. Foods with a high glycemic index value can cause high blood sugar spikes.

Based on the glycemic index table from Havard Medical School, the glycemic index value of 100 grams of corn is around 46 while the glycemic index value of 100 grams of potatoes is 78.The glycemic index value of corn is also lower than rice, which is around 73.

In addition, cooking techniques can also affect the glycemic index value. The longer the food is cooked, the higher the glycemic index of the food. Therefore, make sure you process the corn or potatoes appropriately.

Healthy or not, corn or potatoes as a substitute for rice also depends on how you process them. We recommend that you boil or roast potatoes or corn. This is in order to retain most of its nutrients.

What is the right portion of corn and potatoes as a substitute for rice?

Based on the Balanced Nutrition Guidelines issued by the Indonesian Ministry of Health, every 100 grams of rice contains 175 calories, 4 grams of protein, and 40 grams of carbohydrates.

To get the same nutritional value, it is recommended that you eat 3 medium-sized corns or the equivalent of 125 grams. For potatoes, you are advised to eat 2 medium-sized potatoes or the equivalent of 210 grams.