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Jalapeño vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between jalapeño and potatoes

  • Jalapeño has more vitamin C, vitamin E, vitamin A, vitamin K, and vitamin B6; however, potatoes are higher in iron, potassium, copper, phosphorus, and manganese.
  • Jalapeño covers your daily need for vitamin C, 121% more than potatoes.
  • Jalapeño has 108 times more vitamin A than potatoes. While jalapeño has 1078IU of vitamin A, potatoes have only 10IU.
  • The glycemic index of potatoes is higher.

These are the specific foods used in this comparison Peppers, jalapeno, raw and Potatoes, baked, flesh, and skin, without salt.

Infographic

Jalapeño vs Potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +115.7%
Contains more IronIron +332%
Contains more CopperCopper +156.5%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +169.2%
Contains more ManganeseManganese +125.8%
~equal in Selenium ~0.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Potato
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +1135.4%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +8850%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more Vitamin KVitamin K +825%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +10.2%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more CholineCholine +97.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient Jalapeño Potato DV% diff.
Vitamin C 118.6mg 9.6mg 121%
Vitamin E 3.58mg 0.04mg 24%
Vitamin K 18.5µg 2µg 14%
Iron 0.25mg 1.08mg 10%
Vitamin B6 0.419mg 0.311mg 8%
Copper 0.046mg 0.118mg 8%
Potassium 248mg 535mg 8%
Starch 17.27g 7%
Vitamin A 54µg 1µg 6%
Phosphorus 26mg 70mg 6%
Carbs 6.5g 21.15g 5%
Manganese 0.097mg 0.219mg 5%
Magnesium 15mg 28mg 3%
Protein 0.91g 2.5g 3%
Fructose 2.63g 0.34g 3%
Calories 29kcal 93kcal 3%
Vitamin B1 0.04mg 0.064mg 2%
Vitamin B2 0.07mg 0.048mg 2%
Fiber 2.8g 2.2g 2%
Zinc 0.14mg 0.36mg 2%
Vitamin B3 1.28mg 1.41mg 1%
Vitamin B5 0.315mg 0.376mg 1%
Choline 7.5mg 14.8mg 1%
Fats 0.37g 0.13g 0%
Net carbs 3.7g 18.95g N/A
Calcium 12mg 15mg 0%
Sugar 4.12g 1.18g N/A
Sodium 3mg 10mg 0%
Selenium 0.4µg 0.4µg 0%
Folate 27µg 28µg 0%
Saturated fat 0.092g 0.034g 0%
Monounsaturated fat 0.029g 0.003g 0%
Polyunsaturated fat 0.112g 0.057g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more FatsFats +184.6%
Contains more WaterWater +22.4%
Contains more ProteinProtein +174.7%
Contains more CarbsCarbs +225.4%
Contains more OtherOther +150.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +866.7%
Contains more Poly. FatPolyunsaturated fat +96.5%
Contains less Sat. FatSaturated fat -63%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
2
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +236.4%
Contains more FructoseFructose +673.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.