Orange vs. Potato — In-Depth Nutrition Comparison
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Important differences between oranges and potatoes
- Oranges have more vitamin C; however, potatoes are richer in vitamin B6, iron, manganese, copper, potassium, and phosphorus.
- Oranges' daily need coverage for vitamin C is 37% more.
- Oranges contain 2 times more folate than potatoes. Oranges contain 30µg of folate, while potatoes contain 15µg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of oranges is 45.
The food varieties used in the comparison are Oranges, raw, all commercial varieties and Potatoes, flesh, and skin, raw.
Infographic
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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 | +233.3% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +25% |
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +134.8% |
| Contains more IronIron | +710% |
| Contains more CopperCopper | +144.4% |
| Contains more ZincZinc | +328.6% |
| Contains more PhosphorusPhosphorus | +307.1% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +170.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B3Vitamin B3 | +276.2% |
| Contains more Vitamin B5Vitamin B5 | +18% |
| Contains more Vitamin B6Vitamin B6 | +396.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +44% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 53.2mg | 19.7mg | 37% |
| Vitamin B6 | 0.06mg | 0.298mg | 18% |
| Iron | 0.1mg | 0.81mg | 9% |
| Manganese | 0.025mg | 0.2mg | 8% |
| Copper | 0.045mg | 0.11mg | 7% |
| Potassium | 181mg | 425mg | 7% |
| Starch | 15.29g | 6% | |
| Phosphorus | 14mg | 57mg | 6% |
| Vitamin B3 | 0.282mg | 1.061mg | 5% |
| Folate | 30µg | 15µg | 4% |
| Calcium | 40mg | 12mg | 3% |
| Magnesium | 10mg | 23mg | 3% |
| Calories | 47kcal | 77kcal | 2% |
| Vitamin K | 0µg | 2µg | 2% |
| Protein | 0.94g | 2.05g | 2% |
| Carbs | 11.75g | 17.49g | 2% |
| Zinc | 0.07mg | 0.3mg | 2% |
| Vitamin A | 11µg | 0µg | 1% |
| Vitamin E | 0.18mg | 0.01mg | 1% |
| Fiber | 2.4g | 2.1g | 1% |
| Choline | 8.4mg | 12.1mg | 1% |
| Vitamin B2 | 0.04mg | 0.032mg | 1% |
| Vitamin B5 | 0.25mg | 0.295mg | 1% |
| Fats | 0.12g | 0.09g | 0% |
| Net carbs | 9.35g | 15.39g | N/A |
| Sugar | 9.35g | 0.82g | N/A |
| Sodium | 0mg | 6mg | 0% |
| Selenium | 0.5µg | 0.4µg | 0% |
| Vitamin B1 | 0.087mg | 0.081mg | 0% |
| Saturated fat | 0.015g | 0.025g | 0% |
| Monounsaturated fat | 0.023g | 0.002g | 0% |
| Polyunsaturated fat | 0.025g | 0.042g | 0% |
| Tryptophan | 0.009mg | 0.021mg | 0% |
| Threonine | 0.015mg | 0.067mg | 0% |
| Isoleucine | 0.025mg | 0.066mg | 0% |
| Leucine | 0.023mg | 0.098mg | 0% |
| Lysine | 0.047mg | 0.107mg | 0% |
| Methionine | 0.02mg | 0.032mg | 0% |
| Phenylalanine | 0.031mg | 0.081mg | 0% |
| Valine | 0.04mg | 0.103mg | 0% |
| Histidine | 0.018mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33.3% |
| Contains more ProteinProtein | +118.1% |
| Contains more CarbsCarbs | +48.9% |
| Contains more OtherOther | +154.5% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40% |
| Contains more Mono. FatMonounsaturated fat | +1050% |
| Contains more Poly. FatPolyunsaturated fat | +68% |