Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato vs. Nectarine — In-Depth Nutrition Comparison

Compare

Summary of differences between potatoes and nectarine

  • Potatoes have more vitamin B6, vitamin C, iron, potassium, and manganese, while nectarine has more vitamin A and vitamin E.
  • Potatoes cover your daily need for vitamin B6, 21% more than nectarine.
  • Potatoes contain 4 times more manganese than nectarine. While potatoes contain 0.2mg of manganese, nectarine contains only 0.054mg.
  • The amount of sugar in potatoes is lower.
  • Nectarine has a lower glycemic index. The glycemic index of nectarine is 43, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Nectarines, raw.

Infographic

Potato vs Nectarine 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
9
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% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +155.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +111.4%
Contains more IronIron +189.3%
Contains more CopperCopper +27.9%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +119.2%
Contains more ManganeseManganese +270.4%
Contains more SeleniumSelenium +∞%
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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +264.8%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B5Vitamin B5 +59.5%
Contains more Vitamin B6Vitamin B6 +1092%
Contains more FolateFolate +200%
Contains more CholineCholine +95.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7600%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.125mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.2µg

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: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +93.4%
Contains more CarbsCarbs +65.8%
Contains more OtherOther +133.3%
Contains more FatsFats +255.6%
Contains more WaterWater +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +169%
~equal in Saturated fat ~0.025g

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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +21742.9%
Contains more SucroseSucrose +2764.7%
Contains more GlucoseGlucose +406.5%
Contains more FructoseFructose +426.9%
~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 Nectarine
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Saturated fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Nectarine DV% diff.
Vitamin B6 0.298mg 0.025mg 21%
Vitamin C 19.7mg 5.4mg 16%
Potassium 425mg 201mg 7%
Iron 0.81mg 0.28mg 7%
Manganese 0.2mg 0.054mg 6%
Starch 15.29g 0.07g 6%
Vitamin E 0.01mg 0.77mg 5%
Vitamin B1 0.081mg 0.034mg 4%
Phosphorus 57mg 26mg 4%
Folate 15µg 5µg 3%
Magnesium 23mg 9mg 3%
Copper 0.11mg 0.086mg 3%
Vitamin B5 0.295mg 0.185mg 2%
Protein 2.05g 1.06g 2%
Vitamin A 0µg 17µg 2%
Calories 77kcal 44kcal 2%
Carbs 17.49g 10.55g 2%
Fiber 2.1g 1.7g 2%
Fructose 0.26g 1.37g 1%
Selenium 0.4µg 0µg 1%
Calcium 12mg 6mg 1%
Zinc 0.3mg 0.17mg 1%
Choline 12.1mg 6.2mg 1%
Fats 0.09g 0.32g 0%
Net carbs 15.39g 8.85g N/A
Sugar 0.82g 7.89g N/A
Sodium 6mg 0mg 0%
Vitamin B2 0.032mg 0.027mg 0%
Vitamin B3 1.061mg 1.125mg 0%
Vitamin K 2µg 2.2µg 0%
Saturated fat 0.025g 0.025g 0%
Monounsaturated fat 0.002g 0.088g 0%
Polyunsaturated fat 0.042g 0.113g 0%
Tryptophan 0.021mg 0.005mg 0%
Threonine 0.067mg 0.009mg 0%
Isoleucine 0.066mg 0.009mg 0%
Leucine 0.098mg 0.014mg 0%
Lysine 0.107mg 0.016mg 0%
Methionine 0.032mg 0.006mg 0%
Phenylalanine 0.081mg 0.021mg 0%
Valine 0.103mg 0.013mg 0%
Histidine 0.035mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Nectarine
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
8%
Nectarine
Minerals Daily Need Coverage Score
19%
Potato
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 7.07g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.025 g)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.