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  6. Orange vs. Potato

Orange vs. Potato — In-Depth Nutrition Comparison

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Important differences between Orange and Potato

  • Orange has more Vitamin C, however, Potato is richer in Vitamin B6, Iron, Manganese, Copper, Potassium, and Phosphorus.
  • Orange's daily need coverage for Vitamin C is 37% more.
  • Orange contains 2 times more Folate than Potato. Orange contains 30µg of Folate, while Potato contains 15µg.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Potatoes, flesh and skin, raw.

Infographic

Orange 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.
Orange
Orange
3
:
7
Potato
Potato
Contains more Calcium +233.3%
Contains less Sodium -100%
Contains more Selenium +25%
Contains more Iron +710%
Contains more Magnesium +130%
Contains more Phosphorus +307.1%
Contains more Potassium +134.8%
Contains more Zinc +328.6%
Contains more Copper +144.4%
Contains more Manganese +700%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +233.3%
Contains less Sodium -100%
Contains more Selenium +25%
Contains more Iron +710%
Contains more Magnesium +130%
Contains more Phosphorus +307.1%
Contains more Potassium +134.8%
Contains more Zinc +328.6%
Contains more Copper +144.4%
Contains more Manganese +700%

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.
Orange
Orange
6
:
4
Potato
Potato
Contains more Vitamin A +11150%
Contains more Vitamin E +1700%
Contains more Vitamin C +170.1%
Contains more Vitamin B2 +25%
Contains more Folate +100%
Contains more Vitamin B3 +276.2%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +396.7%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.081
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +11150%
Contains more Vitamin E +1700%
Contains more Vitamin C +170.1%
Contains more Vitamin B2 +25%
Contains more Folate +100%
Contains more Vitamin B3 +276.2%
Contains more Vitamin B5 +18%
Contains more Vitamin B6 +396.7%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
:
3
Potato
Potato
Contains more Fats +33.3%
Contains more Protein +118.1%
Contains more Carbs +48.9%
Contains more Other +154.5%
Equal in Water - 79.25
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 Fats +33.3%
Contains more Protein +118.1%
Contains more Carbs +48.9%
Contains more Other +154.5%
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
:
1
Potato
Potato
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +68%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +1050%
Contains more Polyunsaturated fat +68%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Potato Opinion
Net carbs 9.35g 15.39g Potato
Protein 0.94g 2.05g Potato
Fats 0.12g 0.09g Orange
Carbs 11.75g 17.49g Potato
Calories 47kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 9.35g 0.82g Potato
Fiber 2.4g 2.1g Orange
Calcium 40mg 12mg Orange
Iron 0.1mg 0.81mg Potato
Magnesium 10mg 23mg Potato
Phosphorus 14mg 57mg Potato
Potassium 181mg 425mg Potato
Sodium 0mg 6mg Orange
Zinc 0.07mg 0.3mg Potato
Copper 0.045mg 0.11mg Potato
Manganese 0.025mg 0.2mg Potato
Selenium 0.5µg 0.4µg Orange
Vitamin A 225IU 2IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg 0.01mg Orange
Vitamin C 53.2mg 19.7mg Orange
Vitamin B1 0.087mg 0.081mg Orange
Vitamin B2 0.04mg 0.032mg Orange
Vitamin B3 0.282mg 1.061mg Potato
Vitamin B5 0.25mg 0.295mg Potato
Vitamin B6 0.06mg 0.298mg Potato
Folate 30µg 15µg Orange
Vitamin K 0µg 2µg Potato
Tryptophan 0.009mg 0.021mg Potato
Threonine 0.015mg 0.067mg Potato
Isoleucine 0.025mg 0.066mg Potato
Leucine 0.023mg 0.098mg Potato
Lysine 0.047mg 0.107mg Potato
Methionine 0.02mg 0.032mg Potato
Phenylalanine 0.031mg 0.081mg Potato
Valine 0.04mg 0.103mg Potato
Histidine 0.018mg 0.035mg Potato
Saturated Fat 0.015g 0.025g Orange
Monounsaturated Fat 0.023g 0.002g Orange
Polyunsaturated fat 0.025g 0.042g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24%
Orange
18%
Potato
Minerals Daily Need Coverage Score
7%
Orange
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 8.53g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.