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Potato nutrition chart, glycemic index and rich nutrients

Potatoes, flesh and skin, raw
*all the values are displayed for the amount of 100 grams

What is Potato rich in: TOP 5 nutrients.

Potato
richer than 84% foods
richer than 81% foods
richer than 65% foods
Rich in Carbs
richer than 62% foods
richer than 60% foods
84% Potassium
81% Vitamin C
65% Fiber
62% Carbs
60% Vitamin B6
Explanation: This food contains more Potassium than 84% of foods. More importantly, although there are several foods (16%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Fiber, Carbs and Vitamin B6

Potato Glycemic index (GI)

60
Similar food data
54 Maize Maize
70 Sweet potato Sweet potato
38 Tomato Tomato

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 4%
2.05 g of 50 g
4%
Fats:
Daily Value: 0%
0.09 g of 65 g
0%
Carbs:
Daily Value: 6%
17.49 g of 300 g
6%
Water:
Daily Value: 4%
79.25 g of 2,000 g
4%
Other:
1.12 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 77
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 6mg
6%
TotalCarbohydrate 17g
8%
Dietary Fiber 2g
Total Sugars 1g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 12mg 1%

Iron 1mg 6%

Potassium 425mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 12 mg of 1,000 mg 1%
Iron: 0.81 mg of 18 mg 5%
Magnesium: 23 mg of 400 mg 6%
Phosphorus: 57 mg of 1,000 mg 6%
Potassium: 425 mg of 3,500 mg 12%
Sodium: 6 mg of 2,400 mg 0%
Zinc: 0.3 mg of 15 mg 2%
Copper: 0.11 mg of 2 mg 6%
Manganese: 0.2 mg of 2 mg 10%
Selenium: 0.4 µg of 70 µg 1%
Choline: 12.1 mg of 550 mg 2%

Mineral chart - relative view

Potassium
425 mg
TOP 16%
Copper
0.11 mg
TOP 48%
Magnesium
23 mg
TOP 50%
Manganese
0.2 mg
TOP 56%
Iron
0.81 mg
TOP 66%
Calcium
12 mg
TOP 71%
Phosphorus
57 mg
TOP 75%
Zinc
0.3 mg
TOP 80%
Choline
12.1 mg
TOP 84%
Sodium
6 mg
TOP 89%
Selenium
0.4 mg
TOP 91%

Vitamin coverage chart

Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 19.7 mg of 60 mg 33%
Vitamin B1: 0.081 mg of 2 mg 5%
Vitamin B2: 0.032 mg of 2 mg 2%
Vitamin B3: 1.061 mg of 20 mg 5%
Vitamin B5: 0.295 mg of 10 mg 3%
Vitamin B6: 0.298 mg of 2 mg 15%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 2 µg of 80 µg 3%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
19.7 µg
TOP 19%
Vitamin B6
0.298 µg
TOP 40%
Vitamin B1
0.081 µg
TOP 55%
Vitamin K
2 µg
TOP 65%
Vitamin B3
1.061 µg
TOP 68%
Vitamin A
2 µg
TOP 73%
Vitamin B5
0.295 µg
TOP 74%
Vitamin B2
0.032 µg
TOP 86%
Vitamin E
0.01 µg
TOP 95%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 21 mg of 280 mg 8%
Threonine: 67 mg of 1,050 mg 6%
Isoleucine: 66 mg of 1,400 mg 5%
Leucine: 98 mg of 2,730 mg 4%
Lysine: 107 mg of 2,100 mg 5%
Methionine: 32 mg of 1,050 mg 3%
Phenylalanine: 81 mg of 1,750 mg 5%
Valine: 103 mg of 1,820 mg 6%
Histidine: 35 mg of 700 mg 5%

Fat type information

Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
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.