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Jalapeño vs. Potato — In-Depth Nutrition Comparison

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Differences between jalapeño and potatoes

  • Jalapeño has more vitamin C, vitamin E, vitamin A, vitamin K, and vitamin B6, while potatoes have more copper, iron, and potassium.
  • Jalapeño's daily need coverage for vitamin C is 110% higher.
  • Potatoes contain 539 times less vitamin A than jalapeño. Jalapeño contains 1078IU of vitamin A, while potatoes contain 2IU.
  • Jalapeño has a lower glycemic index. The glycemic index of jalapeño is 32, while the glycemic index of potatoes is 86.

The food types used in this comparison are Peppers, jalapeno, raw and Potatoes, flesh and skin, raw.

Infographic

Jalapeño 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.
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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +71.4%
Contains more IronIron +224%
Contains more CopperCopper +139.1%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +119.2%
Contains more ManganeseManganese +106.2%
~equal in Calcium ~12mg
~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
2
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +502%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35700%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B6Vitamin B6 +40.6%
Contains more Vitamin KVitamin K +825%
Contains more FolateFolate +80%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more CholineCholine +61.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

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
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 FatsFats +311.1%
Contains more WaterWater +15.7%
Contains more ProteinProtein +125.3%
Contains more CarbsCarbs +169.1%
Contains more OtherOther +111.3%

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 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +166.7%
Contains less Sat. FatSaturated fat -72.8%

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
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +377.4%
Contains more FructoseFructose +911.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jalapeño Potato DV% diff.
Vitamin C 118.6mg 19.7mg 110%
Vitamin E 3.58mg 0.01mg 24%
Vitamin K 18.5µg 2µg 14%
Vitamin B6 0.419mg 0.298mg 9%
Iron 0.25mg 0.81mg 7%
Copper 0.046mg 0.11mg 7%
Starch 15.29g 6%
Vitamin A 54µg 0µg 6%
Potassium 248mg 425mg 5%
Carbs 6.5g 17.49g 4%
Phosphorus 26mg 57mg 4%
Manganese 0.097mg 0.2mg 4%
Fiber 2.8g 2.1g 3%
Folate 27µg 15µg 3%
Vitamin B1 0.04mg 0.081mg 3%
Fructose 2.63g 0.26g 3%
Vitamin B2 0.07mg 0.032mg 3%
Protein 0.91g 2.05g 2%
Calories 29kcal 77kcal 2%
Magnesium 15mg 23mg 2%
Zinc 0.14mg 0.3mg 1%
Vitamin B3 1.28mg 1.061mg 1%
Choline 7.5mg 12.1mg 1%
Fats 0.37g 0.09g 0%
Net carbs 3.7g 15.39g N/A
Calcium 12mg 12mg 0%
Sugar 4.12g 0.82g N/A
Sodium 3mg 6mg 0%
Selenium 0.4µg 0.4µg 0%
Vitamin B5 0.315mg 0.295mg 0%
Saturated fat 0.092g 0.025g 0%
Monounsaturated fat 0.029g 0.002g 0%
Polyunsaturated fat 0.112g 0.042g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55%
Jalapeño
17%
Potato
Minerals Daily Need Coverage Score
9%
Jalapeño
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.067g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.6)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.