A baked potato, most definitely. A bowl of brown rice is high in fiber and B vitamins, but
white rice is very low in everything except for carbohydrate. This is why vast areas of
China, that relied on eating white rice as a food staple, developed beriberi, as a result of
vitamin B1 (thiamine) deficiency.

A potato however is a virtually complete food. It contains some protein, most vitamins
and minerals, and fiber. At University (I trained as a Dietitian) we were often told that if
you take potatoes and add a small amount of a healthy oil, like olive or sunflower,
people can live on this indefinitely. It forms a complete food that is highly nourishing,
even if it does become a bit boring. This is why the poor folks in Ireland suffered so
badly during the Irish potato famine. They had no potatoes or access to nutritious food.

So yes, potatoes aren't just healthier than a bowl of rice, they are one of the healthiest
and most nourishing foods in existence.

In modern western societies we mix foods a lot more. Therefore, the deficiencies in rice
are made good by the addition of other foods, like meat, fish, eggs or vegetables. Brown
rice therefore is still a healthy food, being high in B vitamins, fiber and low in fat. It just
isn't nutritionally complete like a potato is.

(posted by Beth Lawson for Quora)

More.. https://www.quora.com/Which-is-healthier-to-eat-a-bowl-of-rice-or-a-baked-potato-In-
both-cases-there-are-no-added-ingredients

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