Pasta vs. Potato — In-Depth Nutrition Comparison
Compare
What are the main differences between pasta and potatoes?
- Pasta is richer in folate, vitamin B1, vitamin B2, and vitamin B12, yet potatoes are richer in vitamin C, vitamin B6, and potassium.
- Potatoes' daily need coverage for vitamin C is 22% higher.
- Pasta has a lower glycemic index than potatoes.
We used Pasta, fresh-refrigerated, plain, cooked and Potatoes, flesh, and skin, raw types in this comparison.
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.
| Contains more IronIron | +40.7% |
| Contains more ZincZinc | +86.7% |
| Contains more ManganeseManganese | +12% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +1670.8% |
| Contains more CopperCopper | +18.3% |
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 B1Vitamin B1 | +158% |
| Contains more Vitamin B2Vitamin B2 | +368.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +326.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +776.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.034mg | 0.298mg | 20% |
| Folate | 64µg | 15µg | 12% |
| Potassium | 24mg | 425mg | 12% |
| Vitamin B1 | 0.209mg | 0.081mg | 11% |
| Cholesterol | 33mg | 0mg | 11% |
| Vitamin B2 | 0.15mg | 0.032mg | 9% |
| Fiber | 2.1g | 8% | |
| Starch | 15.29g | 6% | |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Protein | 5.15g | 2.05g | 6% |
| Iron | 1.14mg | 0.81mg | 4% |
| Polyunsaturated fat | 0.429g | 0.042g | 3% |
| Calories | 131kcal | 77kcal | 3% |
| Zinc | 0.56mg | 0.3mg | 2% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Copper | 0.093mg | 0.11mg | 2% |
| Vitamin B5 | 0.183mg | 0.295mg | 2% |
| Carbs | 24.93g | 17.49g | 2% |
| Phosphorus | 63mg | 57mg | 1% |
| Fats | 1.05g | 0.09g | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Saturated fat | 0.15g | 0.025g | 1% |
| Manganese | 0.224mg | 0.2mg | 1% |
| Selenium | 0.4µg | 1% | |
| Calcium | 6mg | 12mg | 1% |
| Magnesium | 18mg | 23mg | 1% |
| Net carbs | 24.93g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Sodium | 6mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B3 | 0.992mg | 1.061mg | 0% |
| Monounsaturated fat | 0.124g | 0.002g | 0% |
| Tryptophan | 0.065mg | 0.021mg | 0% |
| Threonine | 0.134mg | 0.067mg | 0% |
| Isoleucine | 0.197mg | 0.066mg | 0% |
| Leucine | 0.348mg | 0.098mg | 0% |
| Lysine | 0.097mg | 0.107mg | 0% |
| Methionine | 0.079mg | 0.032mg | 0% |
| Phenylalanine | 0.247mg | 0.081mg | 0% |
| Valine | 0.217mg | 0.103mg | 0% |
| Histidine | 0.103mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +151.2% |
| Contains more FatsFats | +1066.7% |
| Contains more CarbsCarbs | +42.5% |
| Contains more WaterWater | +15.6% |
| Contains more OtherOther | +261.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6100% |
| Contains more Poly. FatPolyunsaturated fat | +921.4% |
| Contains less Sat. FatSaturated fat | -83.3% |