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  6. Fast food vs. Potato

Fast food vs. Potato — In-Depth Nutrition Comparison

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How are Fast food and Potato different?

  • Fast food is higher in Vitamin B12, Selenium, Vitamin B3, Iron, Vitamin B2, Zinc, Vitamin B1, and Folate, however, Potato is richer in Vitamin C.
  • Daily need coverage for Vitamin B12 from Fast food is 37% higher.
  • Fast food contains 180 times more Saturated Fat than Potato. While Fast food contains 4.493g of Saturated Fat, Potato contains only 0.025g.

Fast foods, hamburger; single, regular patty; plain and Potatoes, flesh and skin, raw are the varieties used in this article.

Infographic

Fast food 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.
Fast food
Fast food
8
:
2
Potato
Potato
Contains more Calcium +416.7%
Contains more Iron +277.8%
Contains more Magnesium +17.4%
Contains more Phosphorus +135.1%
Contains more Zinc +740%
Contains more Manganese +78.5%
Contains more Selenium +4975%
Contains more Potassium +115.7%
Contains less Sodium -98.2%
Equal in Copper - 0.11
Fast food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +416.7%
Contains more Iron +277.8%
Contains more Magnesium +17.4%
Contains more Phosphorus +135.1%
Contains more Zinc +740%
Contains more Manganese +78.5%
Contains more Selenium +4975%
Contains more Potassium +115.7%
Contains less Sodium -98.2%
Equal in Copper - 0.11

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.
Fast food
Fast food
10
:
2
Potato
Potato
Contains more Vitamin A +2450%
Contains more Vitamin E +3700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +291.4%
Contains more Vitamin B2 +1034.4%
Contains more Vitamin B3 +429.4%
Contains more Vitamin B5 +79.7%
Contains more Folate +433.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +145%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +40.6%
Fast food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
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% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +2450%
Contains more Vitamin E +3700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +291.4%
Contains more Vitamin B2 +1034.4%
Contains more Vitamin B3 +429.4%
Contains more Vitamin B5 +79.7%
Contains more Folate +433.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +145%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +40.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fast food
Fast food
4
:
1
Potato
Potato
Contains more Protein +705.9%
Contains more Fats +13244.4%
Contains more Carbs +80.1%
Contains more Other +35.7%
Contains more Water +106.1%
Fast food
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Potato
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 Protein +705.9%
Contains more Fats +13244.4%
Contains more Carbs +80.1%
Contains more Other +35.7%
Contains more Water +106.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fast food
Fast food
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +241650%
Contains more Polyunsaturated fat +3900%
Contains less Saturated Fat -99.4%
Fast food
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +241650%
Contains more Polyunsaturated fat +3900%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Fast food
Fast food
4
:
1
Potato
Potato
Contains more Starch +49.6%
Contains more Glucose +561.3%
Contains more Fructose +773.1%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Fast food
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +49.6%
Contains more Glucose +561.3%
Contains more Fructose +773.1%
Contains more Maltose +∞%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Potato Opinion
Net carbs 29.8g 15.39g Fast food
Protein 16.52g 2.05g Fast food
Fats 12.01g 0.09g Fast food
Carbs 31.5g 17.49g Fast food
Calories 297kcal 77kcal Fast food
Starch 22.87g 15.29g Fast food
Fructose 2.27g 0.26g Fast food
Sugar 4.88g 0.82g Potato
Fiber 1.7g 2.1g Potato
Calcium 62mg 12mg Fast food
Iron 3.06mg 0.81mg Fast food
Magnesium 27mg 23mg Fast food
Phosphorus 134mg 57mg Fast food
Potassium 197mg 425mg Potato
Sodium 331mg 6mg Potato
Zinc 2.52mg 0.3mg Fast food
Copper 0.121mg 0.11mg Fast food
Manganese 0.357mg 0.2mg Fast food
Selenium 20.3µg 0.4µg Fast food
Vitamin A 51IU 2IU Fast food
Vitamin A RAE 9µg 0µg Fast food
Vitamin E 0.38mg 0.01mg Fast food
Vitamin D 2IU 0IU Fast food
Vitamin D 0.1µg 0µg Fast food
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.317mg 0.081mg Fast food
Vitamin B2 0.363mg 0.032mg Fast food
Vitamin B3 5.617mg 1.061mg Fast food
Vitamin B5 0.53mg 0.295mg Fast food
Vitamin B6 0.212mg 0.298mg Potato
Folate 80µg 15µg Fast food
Vitamin B12 0.89µg 0µg Fast food
Vitamin K 4.9µg 2µg Fast food
Tryptophan 0.144mg 0.021mg Fast food
Threonine 0.46mg 0.067mg Fast food
Isoleucine 0.642mg 0.066mg Fast food
Leucine 1.13mg 0.098mg Fast food
Lysine 0.785mg 0.107mg Fast food
Methionine 0.306mg 0.032mg Fast food
Phenylalanine 0.67mg 0.081mg Fast food
Valine 0.728mg 0.103mg Fast food
Histidine 0.402mg 0.035mg Fast food
Cholesterol 33mg 0mg Potato
Trans Fat 0.514g 0g Potato
Saturated Fat 4.493g 0.025g Potato
Omega-3 - DHA 0.001g 0g Fast food
Omega-3 - EPA 0.005g 0g Fast food
Omega-3 - DPA 0.009g 0g Fast food
Monounsaturated Fat 4.835g 0.002g Fast food
Polyunsaturated fat 1.68g 0.042g Fast food
Omega-6 - Eicosadienoic acid 0.003g Fast food
Omega-6 - Linoleic acid 1.391g Fast food
Omega-6 - Gamma-linoleic acid 0.004g Fast food
Omega-3 - ALA 0.121g Fast food
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Fast food
18%
Potato
Minerals Daily Need Coverage Score
54%
Fast food
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 4.06g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 4.468g)
Which food is lower in glycemic index?
Fast food
Fast food is lower in glycemic index (difference - 20)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.2)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.