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Peppers vs. Potato — In-Depth Nutrition Comparison

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The main differences between Peppers and Potato

  • Peppers have more Vitamin C, Vitamin K, Vitamin A RAE, and Copper, however, Potato have more Vitamin B5, and Potassium.
  • Daily need coverage for Vitamin C from Peppers is 259% higher.
  • Potato has 59 times less Vitamin A RAE than Peppers. Peppers have 59µg of Vitamin A RAE, while Potato has 1µg.
  • Potato is lower in Sugar.

Food types used in this article are Peppers, hot chili, green, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Peppers 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.
:
4
Potato
Contains more Calcium +20%
Contains more Iron +11.1%
Contains less Sodium -30%
Contains more Copper +47.5%
Contains more Selenium +25%
Contains more Magnesium +12%
Contains more Phosphorus +52.2%
Contains more Potassium +57.4%
Contains more Zinc +20%
Equal in Iron - 1.08
Equal in Manganese - 0.219
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +20%
Contains more Iron +11.1%
Contains less Sodium -30%
Contains more Copper +47.5%
Contains more Selenium +25%
Contains more Magnesium +12%
Contains more Phosphorus +52.2%
Contains more Potassium +57.4%
Contains more Zinc +20%
Equal in Iron - 1.08
Equal in Manganese - 0.219

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.
:
4
Potato
Contains more Vitamin A +11690%
Contains more Vitamin E +1625%
Contains more Vitamin C +2426%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +615%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +516.4%
Contains more Vitamin B6 +11.9%
Contains more Folate +21.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +11690%
Contains more Vitamin E +1625%
Contains more Vitamin C +2426%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +615%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +516.4%
Contains more Vitamin B6 +11.9%
Contains more Folate +21.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Potato
Contains more Fats +53.8%
Contains more Water +17.2%
Contains more Protein +25%
Contains more Carbs +123.6%
Contains more Other +121.7%
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
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 Fats +53.8%
Contains more Water +17.2%
Contains more Protein +25%
Contains more Carbs +123.6%
Contains more Other +121.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Potato
Contains less Saturated Fat -38.2%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +91.2%
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -38.2%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +91.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppers Potato Opinion
Net carbs 7.96g 18.95g Potato
Protein 2g 2.5g Potato
Fats 0.2g 0.13g Peppers
Carbs 9.46g 21.15g Potato
Calories 40kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 5.1g 1.18g Potato
Fiber 1.5g 2.2g Potato
Calcium 18mg 15mg Peppers
Iron 1.2mg 1.08mg Peppers
Magnesium 25mg 28mg Potato
Phosphorus 46mg 70mg Potato
Potassium 340mg 535mg Potato
Sodium 7mg 10mg Peppers
Zinc 0.3mg 0.36mg Potato
Copper 0.174mg 0.118mg Peppers
Manganese 0.237mg 0.219mg Peppers
Selenium 0.5µg 0.4µg Peppers
Vitamin A 1179IU 10IU Peppers
Vitamin A RAE 59µg 1µg Peppers
Vitamin E 0.69mg 0.04mg Peppers
Vitamin C 242.5mg 9.6mg Peppers
Vitamin B1 0.09mg 0.064mg Peppers
Vitamin B2 0.09mg 0.048mg Peppers
Vitamin B3 0.95mg 1.41mg Potato
Vitamin B5 0.061mg 0.376mg Potato
Vitamin B6 0.278mg 0.311mg Potato
Folate 23µg 28µg Potato
Vitamin K 14.3µg 2µg Peppers
Tryptophan 0.026mg 0.025mg Peppers
Threonine 0.074mg 0.081mg Potato
Isoleucine 0.065mg 0.08mg Potato
Leucine 0.105mg 0.119mg Potato
Lysine 0.089mg 0.13mg Potato
Methionine 0.024mg 0.038mg Potato
Phenylalanine 0.062mg 0.099mg Potato
Valine 0.084mg 0.125mg Potato
Histidine 0.041mg 0.042mg Potato
Saturated Fat 0.021g 0.034g Peppers
Monounsaturated Fat 0.011g 0.003g Peppers
Polyunsaturated fat 0.109g 0.057g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
90%
Peppers
17%
Potato
Minerals Daily Need Coverage Score
22%
Peppers
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.92g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 76)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.