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Potato vs. Cellophane noodles — In-Depth Nutrition Comparison

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The main differences between potatoes and cellophane noodles

  • Potatoes have more vitamin C, vitamin B6, potassium, fiber, and vitamin B3; however, cellophane noodles have more iron, choline, selenium, and vitamin B1.
  • Daily need coverage for vitamin C for potatoes is 22% higher.
  • Cellophane noodles have 43 times less potassium than potatoes. Potatoes have 425mg of potassium, while cellophane noodles have 10mg.
  • Potatoes have a higher glycemic index than cellophane noodles.

Food types used in this article are Potatoes, flesh, and skin, raw and Noodles, chinese, cellophane or long rice (mung beans), dehydrated.

Infographic

Potato vs Cellophane noodles 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.
Potato
6
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 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Contains more MagnesiumMagnesium +666.7%
Contains more PotassiumPotassium +4150%
Contains more CopperCopper +35.8%
Contains more PhosphorusPhosphorus +78.1%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +100%
Contains more CalciumCalcium +108.3%
Contains more IronIron +167.9%
Contains more ZincZinc +36.7%
Contains more SeleniumSelenium +1875%

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 0% 0% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +430.5%
Contains more Vitamin B5Vitamin B5 +195%
Contains more Vitamin B6Vitamin B6 +496%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more CholineCholine +670.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Cellophane noodles DV% diff.
Carbs 17.49g 86.09g 23%
Vitamin C 19.7mg 0mg 22%
Vitamin B6 0.298mg 0.05mg 19%
Iron 0.81mg 2.17mg 17%
Choline 12.1mg 93.2mg 15%
Calories 77kcal 351kcal 14%
Selenium 0.4µg 7.9µg 14%
Potassium 425mg 10mg 12%
Fiber 2.1g 0.5g 6%
Starch 15.29g 6%
Vitamin B1 0.081mg 0.15mg 6%
Magnesium 23mg 3mg 5%
Vitamin B3 1.061mg 0.2mg 5%
Phosphorus 57mg 32mg 4%
Manganese 0.2mg 0.1mg 4%
Protein 2.05g 0.16g 4%
Vitamin B5 0.295mg 0.1mg 4%
Folate 15µg 2µg 3%
Copper 0.11mg 0.081mg 3%
Vitamin B2 0.032mg 0mg 2%
Vitamin K 2µg 0µg 2%
Zinc 0.3mg 0.41mg 1%
Calcium 12mg 25mg 1%
Vitamin E 0.01mg 0.13mg 1%
Fats 0.09g 0.06g 0%
Net carbs 15.39g 85.59g N/A
Sugar 0.82g 0g N/A
Sodium 6mg 10mg 0%
Saturated fat 0.025g 0.017g 0%
Monounsaturated fat 0.002g 0.008g 0%
Polyunsaturated fat 0.042g 0.018g 0%
Tryptophan 0.021mg 0.002mg 0%
Threonine 0.067mg 0.005mg 0%
Isoleucine 0.066mg 0.007mg 0%
Leucine 0.098mg 0.013mg 0%
Lysine 0.107mg 0.011mg 0%
Methionine 0.032mg 0.002mg 0%
Phenylalanine 0.081mg 0.01mg 0%
Valine 0.103mg 0.008mg 0%
Histidine 0.035mg 0.005mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
4
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
Contains more ProteinProtein +1181.3%
Contains more FatsFats +50%
Contains more WaterWater +490.5%
Contains more OtherOther +314.8%
Contains more CarbsCarbs +392.2%

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
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
Contains more Poly. FatPolyunsaturated fat +133.3%
Contains less Sat. FatSaturated fat -32%
Contains more Mono. FatMonounsaturated fat +300%

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. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.