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Potato vs. Grapefruit — In-Depth Nutrition Comparison

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The main differences between potatoes and grapefruit

  • Potatoes have more vitamin B6, iron, copper, potassium, manganese, phosphorus, and vitamin B3; however, grapefruit has more vitamin A and vitamin C.
  • Daily need coverage for vitamin A for grapefruit is 23% higher.
  • Grapefruit has 10 times less iron than potatoes. Potatoes have 0.81mg of iron, while grapefruit has 0.08mg.
  • Potatoes have a higher glycemic index than grapefruit.

Food types used in this article are Potatoes, flesh and skin, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Potato vs Grapefruit 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
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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +155.6%
Contains more PotassiumPotassium +214.8%
Contains more IronIron +912.5%
Contains more CopperCopper +243.8%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +216.7%
Contains more ManganeseManganese +809.1%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +83.3%
Contains less SodiumSodium -100%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin B1Vitamin B1 +88.4%
Contains more Vitamin B3Vitamin B3 +420.1%
Contains more Vitamin B5Vitamin B5 +12.6%
Contains more Vitamin B6Vitamin B6 +462.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.4%
Contains more CholineCholine +57.1%
Contains more Vitamin CVitamin C +58.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.031mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +166.2%
Contains more CarbsCarbs +64.1%
Contains more OtherOther +202.7%
Contains more FatsFats +55.6%
Contains more WaterWater +11.1%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Poly. FatPolyunsaturated fat +16.7%
Contains less Sat. FatSaturated fat -16%
Contains more Mono. FatMonounsaturated fat +900%

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
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1964.7%
Contains more GlucoseGlucose +419.4%
Contains more FructoseFructose +580.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Grapefruit
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Grapefruit DV% diff.
Vitamin B6 0.298mg 0.053mg 19%
Vitamin C 19.7mg 31.2mg 13%
Potassium 425mg 135mg 9%
Iron 0.81mg 0.08mg 9%
Copper 0.11mg 0.032mg 9%
Manganese 0.2mg 0.022mg 8%
Starch 15.29g 0g 6%
Vitamin A 0µg 58µg 6%
Phosphorus 57mg 18mg 6%
Vitamin B3 1.061mg 0.204mg 5%
Vitamin B1 0.081mg 0.043mg 3%
Magnesium 23mg 9mg 3%
Protein 2.05g 0.77g 3%
Vitamin K 2µg 0µg 2%
Calories 77kcal 42kcal 2%
Zinc 0.3mg 0.07mg 2%
Carbs 17.49g 10.66g 2%
Fructose 0.26g 1.77g 2%
Fiber 2.1g 1.6g 2%
Vitamin E 0.01mg 0.13mg 1%
Folate 15µg 13µg 1%
Vitamin B5 0.295mg 0.262mg 1%
Choline 12.1mg 7.7mg 1%
Calcium 12mg 22mg 1%
Selenium 0.4µg 0.1µg 1%
Fats 0.09g 0.14g 0%
Net carbs 15.39g 9.06g N/A
Sugar 0.82g 6.89g N/A
Sodium 6mg 0mg 0%
Vitamin B2 0.032mg 0.031mg 0%
Saturated fat 0.025g 0.021g 0%
Monounsaturated fat 0.002g 0.02g 0%
Polyunsaturated fat 0.042g 0.036g 0%
Tryptophan 0.021mg 0.008mg 0%
Threonine 0.067mg 0.013mg 0%
Isoleucine 0.066mg 0.008mg 0%
Leucine 0.098mg 0.015mg 0%
Lysine 0.107mg 0.019mg 0%
Methionine 0.032mg 0.007mg 0%
Phenylalanine 0.081mg 0.013mg 0%
Valine 0.103mg 0.015mg 0%
Histidine 0.035mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Grapefruit
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
15%
Grapefruit
Minerals Daily Need Coverage Score
19%
Potato
5%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 6.07g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.1)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 61)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.