Chili pepper vs. Russet potato — In-Depth Nutrition Comparison

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A recap on the differences between chili pepper and russet potatoes

Chili pepper is higher in vitamin C, vitamin A, vitamin B6, and vitamin K, yet russet potatoes are higher in potassium.
Chili pepper covers your daily vitamin C needs 150% more than russet potatoes.
Chili pepper contains 95 times more vitamin A than russet potatoes. While chili pepper contains 952IU of vitamin A, russet potatoes contain only 10IU.
The amount of sugar in russet potatoes is lower.
The glycemic index of chili pepper is lower.

Food varieties used in this article are Peppers, hot chili, red, raw and Potatoes, Russet, flesh, and skin, baked.

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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.

Chili pepper

Russet potato

Contains more CopperCopper	+20.6%
Contains less SodiumSodium	-35.7%

Contains more MagnesiumMagnesium	+30.4%
Contains more CalciumCalcium	+28.6%
Contains more PotassiumPotassium	+70.8%
Contains more ZincZinc	+34.6%
Contains more PhosphorusPhosphorus	+65.1%
Contains more ManganeseManganese	+21.9%

~equal in Iron ~1.07mg

~equal in Selenium ~0.5µg

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.

Chili pepper

Russet potato

Contains more Vitamin CVitamin C	+1631.3%
Contains more Vitamin AVitamin A	+4700%
Contains more Vitamin EVitamin E	+885.7%
Contains more Vitamin B2Vitamin B2	+79.2%
Contains more Vitamin B6Vitamin B6	+42.9%
Contains more Vitamin KVitamin K	+600%

Contains more Vitamin B5Vitamin B5	+89.1%
Contains more FolateFolate	+13%
Contains more CholineCholine	+37.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.067mg

~equal in Vitamin B3 ~1.348mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	143.7mg	8.3mg	150%
Vitamin B6	0.506mg	0.354mg	12%
Vitamin K	14µg	2µg	10%
Starch		17.45g	7%
Potassium	322mg	550mg	7%
Vitamin A	48µg	1µg	5%
Phosphorus	43mg	71mg	4%
Carbs	8.81g	21.44g	4%
Vitamin B5	0.201mg	0.38mg	4%
Vitamin E	0.69mg	0.07mg	4%
Vitamin B2	0.086mg	0.048mg	3%
Calories	40kcal	97kcal	3%
Fiber	1.5g	2.3g	3%
Copper	0.129mg	0.107mg	2%
Manganese	0.187mg	0.228mg	2%
Magnesium	23mg	30mg	2%
Protein	1.87g	2.63g	2%
Folate	23µg	26µg	1%
Vitamin B3	1.244mg	1.348mg	1%
Choline	10.9mg	15mg	1%
Zinc	0.26mg	0.35mg	1%
Iron	1.03mg	1.07mg	1%
Polyunsaturated fat	0.239g	0.054g	1%
Fats	0.44g	0.13g	0%
Net carbs	7.31g	19.14g	N/A
Calcium	14mg	18mg	0%
Sugar	5.3g	1.08g	N/A
Sodium	9mg	14mg	0%
Selenium	0.5µg	0.5µg	0%
Vitamin B1	0.072mg	0.067mg	0%
Saturated fat	0.042g	0.032g	0%
Monounsaturated fat	0.024g	0.003g	0%
Tryptophan	0.026mg	0.027mg	0%
Threonine	0.074mg	0.086mg	0%
Isoleucine	0.065mg	0.085mg	0%
Leucine	0.105mg	0.125mg	0%
Lysine	0.089mg	0.137mg	0%
Methionine	0.024mg	0.041mg	0%
Phenylalanine	0.062mg	0.104mg	0%
Valine	0.084mg	0.131mg	0%
Histidine	0.041mg	0.044mg	0%
Fructose		0.32g	0%