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  6. Potato vs. Grape

Potato vs. Grape — In-Depth Nutrition Comparison

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Summary of differences between potatoes and grapes

  • Potatoes have more vitamin C, vitamin B6, copper, potassium, phosphorus, iron, and vitamin B5, while grapes have more manganese and vitamin K.
  • Grapes cover your daily need for manganese, 23% more than potatoes.
  • Potatoes contain 12 times more vitamin B5 than grapes. While potatoes contain 0.295mg of vitamin B5, grapes contain only 0.024mg.
  • Grapes have a lower glycemic index. The glycemic index of grapes is 49, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Grapes, american type (slip skin), raw.

Infographic

Potato vs Grape 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
7
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%
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +360%
Contains more PotassiumPotassium +122.5%
Contains more IronIron +179.3%
Contains more CopperCopper +175%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +470%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +16.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +259%

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
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%
Grape
Grape
5
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +392.5%
Contains more Vitamin B3Vitamin B3 +253.7%
Contains more Vitamin B5Vitamin B5 +1129.2%
Contains more Vitamin B6Vitamin B6 +170.9%
Contains more FolateFolate +275%
Contains more CholineCholine +116.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin KVitamin K +630%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Grape DV% diff.
Manganese 0.2mg 0.718mg 23%
Vitamin C 19.7mg 4mg 17%
Vitamin B6 0.298mg 0.11mg 14%
Vitamin K 2µg 14.6µg 11%
Copper 0.11mg 0.04mg 8%
Iron 0.81mg 0.29mg 7%
Phosphorus 57mg 10mg 7%
Potassium 425mg 191mg 7%
Starch 15.29g 6%
Vitamin B3 1.061mg 0.3mg 5%
Vitamin B5 0.295mg 0.024mg 5%
Fiber 2.1g 0.9g 5%
Magnesium 23mg 5mg 4%
Protein 2.05g 0.63g 3%
Folate 15µg 4µg 3%
Zinc 0.3mg 0.04mg 2%
Vitamin B2 0.032mg 0.057mg 2%
Choline 12.1mg 5.6mg 1%
Calories 77kcal 67kcal 1%
Vitamin B1 0.081mg 0.092mg 1%
Selenium 0.4µg 0.1µg 1%
Vitamin E 0.01mg 0.19mg 1%
Vitamin A 0µg 5µg 1%
Fats 0.09g 0.35g 0%
Carbs 17.49g 17.15g 0%
Net carbs 15.39g 16.25g N/A
Calcium 12mg 14mg 0%
Sugar 0.82g 16.25g N/A
Sodium 6mg 2mg 0%
Saturated fat 0.025g 0.114g 0%
Monounsaturated fat 0.002g 0.014g 0%
Polyunsaturated fat 0.042g 0.102g 0%
Tryptophan 0.021mg 0.003mg 0%
Threonine 0.067mg 0.017mg 0%
Isoleucine 0.066mg 0.005mg 0%
Leucine 0.098mg 0.013mg 0%
Lysine 0.107mg 0.014mg 0%
Methionine 0.032mg 0.021mg 0%
Phenylalanine 0.081mg 0.013mg 0%
Valine 0.103mg 0.017mg 0%
Histidine 0.035mg 0.023mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +225.4%
Contains more OtherOther +96.5%
Contains more FatsFats +288.9%
~equal in Carbs ~17.15g
~equal in Water ~81.3g

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
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +142.9%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.