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Egg vs. Potato — In-Depth Nutrition Comparison

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Differences between eggs and potatoes

  • Eggs have more copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus, while potatoes have more vitamin C.
  • Eggs' daily need coverage for copper is 210% higher.
  • Eggs have a lower glycemic index. The glycemic index of eggs is 0, while the glycemic index of potatoes is 86.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Potatoes, flesh and skin, raw.

Infographic

Egg 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +316.7%
Contains more IronIron +46.9%
Contains more CopperCopper +1718.2%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +201.8%
Contains more SeleniumSelenium +7600%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +237.3%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +669.2%

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.
Egg
Egg
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Potato
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1503.1%
Contains more Vitamin B5Vitamin B5 +373.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +193.3%
Contains more CholineCholine +2328.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B3Vitamin B3 +1557.8%
Contains more Vitamin B6Vitamin B6 +146.3%
Contains more Vitamin KVitamin K +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +513.7%
Contains more FatsFats +11688.9%
Contains more CarbsCarbs +1461.6%
~equal in Water ~79.25g
~equal in Other ~1.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +203750%
Contains more Poly. FatPolyunsaturated fat +3266.7%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Potato DV% diff.
Copper 2mg 0.11mg 210%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.4µg 55%
Choline 293.8mg 12.1mg 51%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.032mg 37%
Vitamin C 0mg 19.7mg 22%
Vitamin B5 1.398mg 0.295mg 22%
Protein 12.58g 2.05g 21%
Vitamin A 149µg 0µg 17%
Fats 10.61g 0.09g 16%
Phosphorus 172mg 57mg 16%
Saturated fat 3.267g 0.025g 15%
Vitamin B6 0.121mg 0.298mg 14%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 0.002g 10%
Polyunsaturated fat 1.414g 0.042g 9%
Potassium 126mg 425mg 9%
Fiber 0g 2.1g 8%
Manganese 0.026mg 0.2mg 8%
Zinc 1.05mg 0.3mg 7%
Vitamin E 1.03mg 0.01mg 7%
Folate 44µg 15µg 7%
Vitamin B3 0.064mg 1.061mg 6%
Starch 15.29g 6%
Sodium 124mg 6mg 5%
Iron 1.19mg 0.81mg 5%
Carbs 1.12g 17.49g 5%
Calcium 50mg 12mg 4%
Calories 155kcal 77kcal 4%
Magnesium 10mg 23mg 3%
Vitamin B1 0.066mg 0.081mg 1%
Vitamin K 0.3µg 2µg 1%
Net carbs 1.12g 15.39g N/A
Sugar 1.12g 0.82g N/A
Tryptophan 0.153mg 0.021mg 0%
Threonine 0.604mg 0.067mg 0%
Isoleucine 0.686mg 0.066mg 0%
Leucine 1.075mg 0.098mg 0%
Lysine 0.904mg 0.107mg 0%
Methionine 0.392mg 0.032mg 0%
Phenylalanine 0.668mg 0.081mg 0%
Valine 0.767mg 0.103mg 0%
Histidine 0.298mg 0.035mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

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

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
53%
Egg
17%
Potato
Minerals Daily Need Coverage Score
103%
Egg
19%
Potato

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 118mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 3.242g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.