Potato vs. Pasta — In-Depth Nutrition Comparison
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What are the main differences between potatoes and pasta?
- Potatoes are richer in vitamin C, vitamin B6, and potassium, yet pasta is richer in folate, vitamin B1, vitamin B2, and vitamin B12.
- Potatoes' daily need coverage for vitamin C is 22% higher.
- Potatoes have 18 times more potassium than pasta. Potatoes have 425mg of potassium, while pasta has 24mg.
- Pasta has a lower glycemic index than potatoes.
We used Potatoes, flesh, and skin, raw and Pasta, fresh-refrigerated, plain, cooked types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +1670.8% |
| Contains more CopperCopper | +18.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +40.7% |
| Contains more ZincZinc | +86.7% |
| Contains more PhosphorusPhosphorus | +10.5% |
| Contains more ManganeseManganese | +12% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +776.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +158% |
| Contains more Vitamin B2Vitamin B2 | +368.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +326.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 19.7mg | 0mg | 22% |
| Vitamin B6 | 0.298mg | 0.034mg | 20% |
| Folate | 15µg | 64µg | 12% |
| Potassium | 425mg | 24mg | 12% |
| Vitamin B1 | 0.081mg | 0.209mg | 11% |
| Cholesterol | 0mg | 33mg | 11% |
| Vitamin B2 | 0.032mg | 0.15mg | 9% |
| Fiber | 2.1g | 8% | |
| Starch | 15.29g | 6% | |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Protein | 2.05g | 5.15g | 6% |
| Iron | 0.81mg | 1.14mg | 4% |
| Polyunsaturated fat | 0.042g | 0.429g | 3% |
| Calories | 77kcal | 131kcal | 3% |
| Zinc | 0.3mg | 0.56mg | 2% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Copper | 0.11mg | 0.093mg | 2% |
| Vitamin B5 | 0.295mg | 0.183mg | 2% |
| Carbs | 17.49g | 24.93g | 2% |
| Phosphorus | 57mg | 63mg | 1% |
| Fats | 0.09g | 1.05g | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Saturated fat | 0.025g | 0.15g | 1% |
| Manganese | 0.2mg | 0.224mg | 1% |
| Selenium | 0.4µg | 1% | |
| Calcium | 12mg | 6mg | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Net carbs | 15.39g | 24.93g | N/A |
| Sugar | 0.82g | N/A | |
| Sodium | 6mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B3 | 1.061mg | 0.992mg | 0% |
| Monounsaturated fat | 0.002g | 0.124g | 0% |
| Tryptophan | 0.021mg | 0.065mg | 0% |
| Threonine | 0.067mg | 0.134mg | 0% |
| Isoleucine | 0.066mg | 0.197mg | 0% |
| Leucine | 0.098mg | 0.348mg | 0% |
| Lysine | 0.107mg | 0.097mg | 0% |
| Methionine | 0.032mg | 0.079mg | 0% |
| Phenylalanine | 0.081mg | 0.247mg | 0% |
| Valine | 0.103mg | 0.217mg | 0% |
| Histidine | 0.035mg | 0.103mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.6% |
| Contains more OtherOther | +261.3% |
| Contains more ProteinProtein | +151.2% |
| Contains more FatsFats | +1066.7% |
| Contains more CarbsCarbs | +42.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +6100% |
| Contains more Poly. FatPolyunsaturated fat | +921.4% |