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Potato vs. Dulce de Leche — In-Depth Nutrition Comparison

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What are the differences between potatoes and dulce de Leche?

  • Potatoes are higher in vitamin B6, vitamin C, and copper, yet dulce de Leche is higher in vitamin B2, calcium, phosphorus, choline, vitamin B12, and vitamin B5.
  • Dulce de Leche's daily need coverage for vitamin B2 is 29% more.
  • Potatoes have 28 times more copper than dulce de Leche. While potatoes have 0.11mg of copper, dulce de Leche has only 0.004mg.
  • The amount of saturated fat in potatoes is lower.
  • The glycemic index of dulce de Leche is lower.

We used Potatoes, flesh and skin, raw and Dulce de Leche types in this article.

Infographic

Potato vs Dulce de Leche 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
5
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +376.5%
Contains more CopperCopper +2650%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +9900%
Contains more CalciumCalcium +1991.7%
Contains more ZincZinc +163.3%
Contains more PhosphorusPhosphorus +238.6%
Contains more SeleniumSelenium +575%
~equal in Magnesium ~22mg

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
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 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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +657.7%
Contains more Vitamin B1Vitamin B1 +406.3%
Contains more Vitamin B3Vitamin B3 +405.2%
Contains more Vitamin B6Vitamin B6 +1762.5%
Contains more Vitamin KVitamin K +53.8%
Contains more FolateFolate +36.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1165.6%
Contains more Vitamin B5Vitamin B5 +183.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +636.4%

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +176%
Contains more ProteinProtein +233.7%
Contains more FatsFats +8066.7%
Contains more CarbsCarbs +216.5%
Contains more OtherOther +56.3%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +107050%
Contains more Poly. FatPolyunsaturated fat +792.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
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
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +24470.6%
Contains more GlucoseGlucose +448.4%
Contains more FructoseFructose +23.1%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~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 Dulce de Leche
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Dulce de Leche DV% diff.
Vitamin B2 0.032mg 0.405mg 29%
Calcium 12mg 251mg 24%
Vitamin B6 0.298mg 0.016mg 22%
Saturated fat 0.025g 4.534g 20%
Vitamin C 19.7mg 2.6mg 19%
Phosphorus 57mg 193mg 19%
Choline 12.1mg 89.1mg 14%
Carbs 17.49g 55.35g 13%
Vitamin B12 0µg 0.31µg 13%
Calories 77kcal 315kcal 12%
Copper 0.11mg 0.004mg 12%
Vitamin B5 0.295mg 0.835mg 11%
Fats 0.09g 7.35g 11%
Cholesterol 0mg 29mg 10%
Protein 2.05g 6.84g 10%
Manganese 0.2mg 0.002mg 9%
Iron 0.81mg 0.17mg 8%
Fiber 2.1g 0g 8%
Vitamin A 0µg 74µg 8%
Starch 15.29g 6%
Vitamin B1 0.081mg 0.016mg 5%
Sodium 6mg 129mg 5%
Vitamin B3 1.061mg 0.21mg 5%
Monounsaturated fat 0.002g 2.143g 5%
Selenium 0.4µg 2.7µg 4%
Zinc 0.3mg 0.79mg 4%
Potassium 425mg 350mg 2%
Polyunsaturated fat 0.042g 0.375g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.01mg 0.2mg 1%
Vitamin D 0IU 6IU 1%
Vitamin K 2µg 1.3µg 1%
Folate 15µg 11µg 1%
Net carbs 15.39g 55.35g N/A
Magnesium 23mg 22mg 0%
Sugar 0.82g 49.74g N/A
Trans fat 0g 0.364g N/A
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
19%
Potato
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 48.92g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 123mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 4.509g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Dulce de Leche
Dulce de Leche is lower in glycemic index (difference - 44)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.