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Potato vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between potatoes and wheat Bread?

  • Potatoes are higher in vitamin C, yet wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate.
  • Wheat Bread's daily need coverage for selenium is 60% more.
  • Potatoes have 99 times more vitamin C than wheat Bread. While potatoes have 19.7mg of vitamin C, wheat Bread has only 0.2mg.
  • The amount of sodium in potatoes is lower.
  • The glycemic index of wheat Bread is lower.

We used Potatoes, flesh, and skin, raw and Bread, wheat, toasted types in this article.

Infographic

Potato vs Wheat Bread 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
Potato
2
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +90.6%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +156.5%
Contains more CalciumCalcium +1275%
Contains more IronIron +404.9%
Contains more CopperCopper +80%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +229.8%
Contains more ManganeseManganese +588.5%
Contains more SeleniumSelenium +8250%

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
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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +9750%
Contains more Vitamin B6Vitamin B6 +94.8%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +442%
Contains more Vitamin B2Vitamin B2 +1093.8%
Contains more Vitamin B3Vitamin B3 +489.1%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin KVitamin K +185%
Contains more FolateFolate +473.3%
Contains more CholineCholine +82.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Wheat Bread DV% diff.
Selenium 0.4µg 33.4µg 60%
Manganese 0.2mg 1.377mg 51%
Iron 0.81mg 4.09mg 41%
Vitamin B3 1.061mg 6.25mg 32%
Vitamin B1 0.081mg 0.439mg 30%
Vitamin B2 0.032mg 0.382mg 27%
Sodium 6mg 601mg 26%
Vitamin C 19.7mg 0.2mg 22%
Protein 2.05g 12.96g 22%
Phosphorus 57mg 188mg 19%
Folate 15µg 86µg 18%
Calcium 12mg 165mg 15%
Carbs 17.49g 55.77g 13%
Calories 77kcal 313kcal 12%
Vitamin B6 0.298mg 0.153mg 11%
Polyunsaturated fat 0.042g 1.72g 11%
Zinc 0.3mg 1.47mg 11%
Copper 0.11mg 0.198mg 10%
Fiber 2.1g 4.7g 10%
Magnesium 23mg 59mg 9%
Starch 15.29g 6%
Potassium 425mg 223mg 6%
Fats 0.09g 4.27g 6%
Saturated fat 0.025g 0.989g 4%
Vitamin B5 0.295mg 0.456mg 3%
Vitamin K 2µg 5.7µg 3%
Monounsaturated fat 0.002g 1.019g 3%
Choline 12.1mg 22.1mg 2%
Vitamin E 0.01mg 0.24mg 2%
Net carbs 15.39g 51.07g N/A
Sugar 0.82g 6.42g N/A
Tryptophan 0.021mg 0.092mg 0%
Threonine 0.067mg 0.299mg 0%
Isoleucine 0.066mg 0.258mg 0%
Leucine 0.098mg 0.461mg 0%
Lysine 0.107mg 0.215mg 0%
Methionine 0.032mg 0.105mg 0%
Phenylalanine 0.081mg 0.315mg 0%
Valine 0.103mg 0.31mg 0%
Histidine 0.035mg 0.15mg 0%
Fructose 0.26g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +227.1%
Contains more ProteinProtein +532.2%
Contains more FatsFats +4644.4%
Contains more CarbsCarbs +218.9%
Contains more OtherOther +147.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +50850%
Contains more Poly. FatPolyunsaturated fat +3995.2%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.