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Potato vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on the differences between potatoes and fruit salad

  • Potatoes have more vitamin B6, vitamin C, potassium, iron, copper, phosphorus, and vitamin B1; however, fruit salad is higher in vitamin A.
  • Potatoes cover your daily vitamin B6 needs 21% more than fruit salad.
  • Fruit salad contains 7 times less vitamin B1 than potatoes. Potatoes contain 0.081mg of vitamin B1, while fruit salad contains 0.011mg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Potatoes, flesh, and skin, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Potato vs Fruit salad 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
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +266.4%
Contains more IronIron +224%
Contains more CopperCopper +120%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +307.1%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -16.7%
~equal in Calcium ~11mg

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
10
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +497%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B3Vitamin B3 +198%
Contains more Vitamin B5Vitamin B5 +456.6%
Contains more Vitamin B6Vitamin B6 +1003.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Fruit salad DV% diff.
Vitamin B6 0.298mg 0.027mg 21%
Vitamin C 19.7mg 3.3mg 18%
Potassium 425mg 116mg 9%
Iron 0.81mg 0.25mg 7%
Copper 0.11mg 0.05mg 7%
Phosphorus 57mg 14mg 6%
Starch 15.29g 6%
Vitamin B1 0.081mg 0.011mg 6%
Vitamin B5 0.295mg 0.053mg 5%
Magnesium 23mg 8mg 4%
Fiber 2.1g 1g 4%
Vitamin B3 1.061mg 0.356mg 4%
Folate 15µg 3µg 3%
Vitamin A 0µg 30µg 3%
Protein 2.05g 0.51g 3%
Manganese 0.2mg 0.151mg 2%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Vitamin B2 0.032mg 0.014mg 1%
Calories 77kcal 50kcal 1%
Selenium 0.4µg 1%
Zinc 0.3mg 0.14mg 1%
Carbs 17.49g 13.05g 1%
Fats 0.09g 0.03g 0%
Net carbs 15.39g 12.05g N/A
Calcium 12mg 11mg 0%
Sugar 0.82g N/A
Sodium 6mg 5mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.025g 0.004g 0%
Monounsaturated fat 0.002g 0.005g 0%
Polyunsaturated fat 0.042g 0.011g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +302%
Contains more FatsFats +200%
Contains more CarbsCarbs +34%
Contains more OtherOther +330.8%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Poly. FatPolyunsaturated fat +281.8%
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +150%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.