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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +203750% |
| Contains more Poly. FatPolyunsaturated fat | +3266.7% |
| Contains less Sat. FatSaturated fat | -99.2% |