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Potato vs Vegetable - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 15)
Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 2.3g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Vegetable
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Potato Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Potato
36
Vegetable
Mineral Summary Score
14
Potato
12
Vegetable

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
5
:
Contains more Potassium +151.5%
Contains more Copper +32.5%
Contains more Phosphorus +11.8%
Contains less Sodium -82.9%
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Equal in Iron - 0.82
Equal in Magnesium - 22
Contains more Potassium +151.5%
Contains more Copper +32.5%
Contains more Phosphorus +11.8%
Contains less Sodium -82.9%
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Equal in Iron - 0.82
Equal in Magnesium - 22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
5
:
Contains more Vitamin C +515.6%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +302.7%
Contains more Vitamin A +213750%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +275%
Contains more Vitamin K +1075%
Contains more Vitamin C +515.6%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +302.7%
Contains more Vitamin A +213750%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +275%
Contains more Vitamin K +1075%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Potato
17%
Vegetable
Carbohydrates
17%
Potato
13%
Vegetable
Fats
0%
Potato
1%
Vegetable

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Potato Vegetable Opinion
Calories 77 65 Potato
Protein 2.05 2.86 Vegetable
Fats 0.09 0.15 Vegetable
Vitamin C 19.7 3.2 Potato
Carbs 17.49 13.09 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.82 Vegetable
Calcium 12 25 Vegetable
Potassium 425 169 Potato
Magnesium 23 22 Potato
Sugars 0.82 3.12 Vegetable
Fiber 2.1 4.4 Vegetable
Copper 0.11 0.083 Potato
Zinc 0.3 0.49 Vegetable
Starch 15.29 Potato
Phosphorus 57 51 Potato
Sodium 6 35 Potato
Vitamin A 2 4277 Vegetable
Vitamin E 0.01 0.38 Vegetable
Vitamin D 0 0
Vitamin B1 0.081 0.071 Potato
Vitamin B2 0.032 0.12 Vegetable
Vitamin B3 1.061 0.851 Potato
Vitamin B5 0.295 0.151 Potato
Vitamin B6 0.298 0.074 Potato
Vitamin B12 0 0
Vitamin K 2 23.5 Vegetable
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.025 0.031 Potato
Monounsaturated Fat 0.002 0.01 Vegetable
Polyunsaturated fat 0.042 0.072 Vegetable
Tryptophan 0.021 0.029 Vegetable
Threonine 0.067 0.115 Vegetable
Isoleucine 0.066 0.139 Vegetable
Leucine 0.098 0.19 Vegetable
Lysine 0.107 0.17 Vegetable
Methionine 0.032 0.034 Vegetable
Phenylalanine 0.081 0.12 Vegetable
Valine 0.103 0.149 Vegetable
Histidine 0.035 0.073 Vegetable
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.