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  6. Vegetable vs. Potato

Vegetable vs. Potato — In-Depth Nutrition Comparison

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How are Vegetable and Potato different?

  • Vegetable is richer in Vitamin A RAE, Vitamin K, Fiber, Manganese, and Vitamin B2, while Potato is higher in Vitamin B6, Potassium, and Vitamin C.
  • Vegetable covers your daily need of Vitamin A RAE 24% more than Potato.
  • Vegetable contains 12 times more Vitamin K than Potato. Vegetable contains 23.5µg of Vitamin K, while Potato contains 2µg.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt types were used in this article.

Infographic

Vegetable vs Potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
3
:
7
Potato
Potato
Contains more Calcium +66.7%
Contains more Zinc +36.1%
Contains more Manganese +73.1%
Contains more Iron +31.7%
Contains more Magnesium +27.3%
Contains more Phosphorus +37.3%
Contains more Potassium +216.6%
Contains less Sodium -71.4%
Contains more Copper +42.2%
Contains more Selenium +33.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +66.7%
Contains more Zinc +36.1%
Contains more Manganese +73.1%
Contains more Iron +31.7%
Contains more Magnesium +27.3%
Contains more Phosphorus +37.3%
Contains more Potassium +216.6%
Contains less Sodium -71.4%
Contains more Copper +42.2%
Contains more Selenium +33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
5
:
5
Potato
Potato
Contains more Vitamin A +42670%
Contains more Vitamin E +850%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +150%
Contains more Vitamin K +1075%
Contains more Vitamin C +200%
Contains more Vitamin B3 +65.7%
Contains more Vitamin B5 +149%
Contains more Vitamin B6 +320.3%
Contains more Folate +47.4%
Equal in Vitamin B1 - 0.064
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +42670%
Contains more Vitamin E +850%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B2 +150%
Contains more Vitamin K +1075%
Contains more Vitamin C +200%
Contains more Vitamin B3 +65.7%
Contains more Vitamin B5 +149%
Contains more Vitamin B6 +320.3%
Contains more Folate +47.4%
Equal in Vitamin B1 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Potato
Potato
Contains more Protein +14.4%
Contains more Fats +15.4%
Contains more Water +11.1%
Contains more Carbs +61.6%
Contains more Other +98.5%
Equal in Water - 74.89
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +14.4%
Contains more Fats +15.4%
Contains more Water +11.1%
Contains more Carbs +61.6%
Contains more Other +98.5%
Equal in Water - 74.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
3
:
0
Potato
Potato
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +26.3%
Equal in Saturated Fat - 0.034
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +26.3%
Equal in Saturated Fat - 0.034

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Potato
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Potato Opinion
Net carbs 8.69g 18.95g Potato
Protein 2.86g 2.5g Vegetable
Fats 0.15g 0.13g Vegetable
Carbs 13.09g 21.15g Potato
Calories 65kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 3.12g 1.18g Potato
Fiber 4.4g 2.2g Vegetable
Calcium 25mg 15mg Vegetable
Iron 0.82mg 1.08mg Potato
Magnesium 22mg 28mg Potato
Phosphorus 51mg 70mg Potato
Potassium 169mg 535mg Potato
Sodium 35mg 10mg Potato
Zinc 0.49mg 0.36mg Vegetable
Copper 0.083mg 0.118mg Potato
Manganese 0.379mg 0.219mg Vegetable
Selenium 0.3µg 0.4µg Potato
Vitamin A 4277IU 10IU Vegetable
Vitamin A RAE 214µg 1µg Vegetable
Vitamin E 0.38mg 0.04mg Vegetable
Vitamin C 3.2mg 9.6mg Potato
Vitamin B1 0.071mg 0.064mg Vegetable
Vitamin B2 0.12mg 0.048mg Vegetable
Vitamin B3 0.851mg 1.41mg Potato
Vitamin B5 0.151mg 0.376mg Potato
Vitamin B6 0.074mg 0.311mg Potato
Folate 19µg 28µg Potato
Vitamin K 23.5µg 2µg Vegetable
Tryptophan 0.029mg 0.025mg Vegetable
Threonine 0.115mg 0.081mg Vegetable
Isoleucine 0.139mg 0.08mg Vegetable
Leucine 0.19mg 0.119mg Vegetable
Lysine 0.17mg 0.13mg Vegetable
Methionine 0.034mg 0.038mg Potato
Phenylalanine 0.12mg 0.099mg Vegetable
Valine 0.149mg 0.125mg Vegetable
Histidine 0.073mg 0.042mg Vegetable
Saturated Fat 0.031g 0.034g Vegetable
Monounsaturated Fat 0.01g 0.003g Vegetable
Polyunsaturated fat 0.072g 0.057g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
17%
Potato
Minerals Daily Need Coverage Score
19%
Vegetable
22%
Potato

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 25mg)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.