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Potato vs. Almond butter — In-Depth Nutrition Comparison

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What are the differences between potatoes and almond butter?

  • Almond butter is richer than potatoes in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, calcium, iron, fiber, and zinc.
  • Almond butter's daily need coverage for vitamin E is 161% more.

We used Potatoes, flesh and skin, raw and Nuts, almond butter, plain, without salt added types in this article.

Infographic

Potato vs Almond butter 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.
Potato
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +1113%
Contains more CalciumCalcium +2791.7%
Contains more PotassiumPotassium +76%
Contains more IronIron +330.9%
Contains more CopperCopper +749.1%
Contains more ZincZinc +996.7%
Contains more PhosphorusPhosphorus +791.2%
Contains more ManganeseManganese +965.5%
Contains more SeleniumSelenium +500%

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.
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +97.6%
Contains more Vitamin B6Vitamin B6 +189.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +242000%
Contains more Vitamin B2Vitamin B2 +2834.4%
Contains more Vitamin B3Vitamin B3 +197.4%
Contains more FolateFolate +253.3%
Contains more CholineCholine +330.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.318mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +4732.3%
Contains more ProteinProtein +922.4%
Contains more FatsFats +61566.7%
Contains more OtherOther +175%
~equal in Carbs ~18.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +1622150%
Contains more Poly. FatPolyunsaturated fat +32311.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
3
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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +19012.5%
Contains more GlucoseGlucose +1450%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +2452.9%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Potato Almond butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Almond butter DV% diff.
Vitamin E 0.01mg 24.21mg 161%
Copper 0.11mg 0.934mg 92%
Polyunsaturated fat 0.042g 13.613g 90%
Fats 0.09g 55.5g 85%
Manganese 0.2mg 2.131mg 84%
Monounsaturated fat 0.002g 32.445g 81%
Vitamin B2 0.032mg 0.939mg 70%
Phosphorus 57mg 508mg 64%
Magnesium 23mg 279mg 61%
Protein 2.05g 20.96g 38%
Calcium 12mg 347mg 34%
Iron 0.81mg 3.49mg 34%
Fiber 2.1g 10.3g 33%
Calories 77kcal 614kcal 27%
Zinc 0.3mg 3.29mg 27%
Vitamin C 19.7mg 0mg 22%
Saturated fat 0.025g 4.152g 19%
Vitamin B6 0.298mg 0.103mg 15%
Vitamin B3 1.061mg 3.155mg 13%
Potassium 425mg 748mg 10%
Folate 15µg 53µg 10%
Choline 12.1mg 52.1mg 7%
Starch 15.29g 0.08g 6%
Selenium 0.4µg 2.4µg 4%
Vitamin B1 0.081mg 0.041mg 3%
Vitamin K 2µg 0µg 2%
Carbs 17.49g 18.82g 0%
Net carbs 15.39g 8.52g N/A
Sugar 0.82g 4.43g N/A
Sodium 6mg 7mg 0%
Vitamin B5 0.295mg 0.318mg 0%
Tryptophan 0.021mg 0.159mg 0%
Threonine 0.067mg 0.555mg 0%
Isoleucine 0.066mg 0.813mg 0%
Leucine 0.098mg 1.483mg 0%
Lysine 0.107mg 0.612mg 0%
Methionine 0.032mg 0.122mg 0%
Phenylalanine 0.081mg 1.149mg 0%
Valine 0.103mg 0.937mg 0%
Histidine 0.035mg 0.55mg 0%
Fructose 0.26g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Almond butter
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
17%
Potato
68%
Almond butter
Minerals Daily Need Coverage Score
19%
Potato
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 4.127g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.