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Potato vs. Blueberry — In-Depth Nutrition Comparison

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Important differences between potatoes and blueberries

  • Potatoes have more vitamin B6, vitamin C, potassium, iron, phosphorus, and copper; however, blueberries are richer in vitamin K and manganese.
  • Potatoes' daily need coverage for vitamin B6 is 19% more.
  • Potatoes contain 6 times more potassium than blueberries. Potatoes contain 425mg of potassium, while blueberries contain 77mg.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of blueberries is 53.

The food varieties used in the comparison are Potatoes, flesh, and skin, raw and Blueberries, raw.

Infographic

Potato vs Blueberry 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
8
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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +451.9%
Contains more IronIron +189.3%
Contains more CopperCopper +93%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +375%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +68%

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
7
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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin CVitamin C +103.1%
Contains more Vitamin B1Vitamin B1 +118.9%
Contains more Vitamin B3Vitamin B3 +153.8%
Contains more Vitamin B5Vitamin B5 +137.9%
Contains more Vitamin B6Vitamin B6 +473.1%
Contains more FolateFolate +150%
Contains more CholineCholine +101.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5600%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin KVitamin K +865%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Blueberry DV% diff.
Vitamin B6 0.298mg 0.052mg 19%
Vitamin K 2µg 19.3µg 14%
Vitamin C 19.7mg 9.7mg 11%
Potassium 425mg 77mg 10%
Iron 0.81mg 0.28mg 7%
Fructose 0.26g 4.97g 6%
Copper 0.11mg 0.057mg 6%
Manganese 0.2mg 0.336mg 6%
Phosphorus 57mg 12mg 6%
Starch 15.29g 0.03g 6%
Vitamin B3 1.061mg 0.418mg 4%
Vitamin E 0.01mg 0.57mg 4%
Vitamin B1 0.081mg 0.037mg 4%
Magnesium 23mg 6mg 4%
Protein 2.05g 0.74g 3%
Vitamin B5 0.295mg 0.124mg 3%
Folate 15µg 6µg 2%
Polyunsaturated fat 0.042g 0.146g 1%
Choline 12.1mg 6mg 1%
Fiber 2.1g 2.4g 1%
Carbs 17.49g 14.49g 1%
Zinc 0.3mg 0.16mg 1%
Vitamin B2 0.032mg 0.041mg 1%
Selenium 0.4µg 0.1µg 1%
Calories 77kcal 57kcal 1%
Calcium 12mg 6mg 1%
Fats 0.09g 0.33g 0%
Net carbs 15.39g 12.09g N/A
Sugar 0.82g 9.96g N/A
Sodium 6mg 1mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.025g 0.028g 0%
Monounsaturated fat 0.002g 0.047g 0%
Tryptophan 0.021mg 0.003mg 0%
Threonine 0.067mg 0.02mg 0%
Isoleucine 0.066mg 0.023mg 0%
Leucine 0.098mg 0.044mg 0%
Lysine 0.107mg 0.013mg 0%
Methionine 0.032mg 0.012mg 0%
Phenylalanine 0.081mg 0.026mg 0%
Valine 0.103mg 0.031mg 0%
Histidine 0.035mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +177%
Contains more CarbsCarbs +20.7%
Contains more OtherOther +387%
Contains more FatsFats +266.7%
~equal in Water ~84.21g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains less Sat. FatSaturated fat -10.7%
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated fat +247.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +50866.7%
Contains more SucroseSucrose +54.5%
Contains more GlucoseGlucose +1474.2%
Contains more FructoseFructose +1811.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.