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Potato vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between potatoes and peanut butter

  • Potatoes have more vitamin C; however, peanut butter is richer in vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, zinc, and folate.
  • Peanut butter covers your daily vitamin B3 needs 75% more than potatoes.
  • Potatoes contain less saturated fat.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Potatoes, flesh and skin, raw and Peanut butter, smooth style, without salt.

Infographic

Potato vs Peanut butter 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
1
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -64.7%
Contains more MagnesiumMagnesium +630.4%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +114.8%
Contains more CopperCopper +283.6%
Contains more ZincZinc +736.7%
Contains more PhosphorusPhosphorus +487.7%
Contains more ManganeseManganese +732.5%
Contains more SeleniumSelenium +925%

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
2
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +566.7%
Contains more Vitamin EVitamin E +90900%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +1135.8%
Contains more Vitamin B5Vitamin B5 +285.4%
Contains more Vitamin B6Vitamin B6 +48%
Contains more FolateFolate +480%
Contains more CholineCholine +420.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +6343.1%
Contains more ProteinProtein +983.4%
Contains more FatsFats +56966.7%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +158%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +1296950%
Contains more Poly. FatPolyunsaturated fat +29745.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
3
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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +329.5%
Contains more GlucoseGlucose +138.5%
Contains more FructoseFructose +116.7%
Contains more SucroseSucrose +5929.4%
~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 Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Peanut butter DV% diff.
Polyunsaturated fat 0.042g 12.535g 83%
Fats 0.09g 51.36g 79%
Vitamin B3 1.061mg 13.112mg 75%
Monounsaturated fat 0.002g 25.941g 65%
Manganese 0.2mg 1.665mg 64%
Vitamin E 0.01mg 9.1mg 61%
Saturated fat 0.025g 10.325g 47%
Phosphorus 57mg 335mg 40%
Protein 2.05g 22.21g 40%
Magnesium 23mg 168mg 35%
Copper 0.11mg 0.422mg 35%
Calories 77kcal 598kcal 26%
Vitamin C 19.7mg 0mg 22%
Zinc 0.3mg 2.51mg 20%
Folate 15µg 87µg 18%
Vitamin B5 0.295mg 1.137mg 17%
Fiber 2.1g 5g 12%
Vitamin B2 0.032mg 0.192mg 12%
Iron 0.81mg 1.74mg 12%
Vitamin B6 0.298mg 0.441mg 11%
Choline 12.1mg 63mg 9%
Selenium 0.4µg 4.1µg 7%
Vitamin B1 0.081mg 0.15mg 6%
Starch 15.29g 3.56g 5%
Potassium 425mg 558mg 4%
Calcium 12mg 49mg 4%
Carbs 17.49g 22.31g 2%
Vitamin K 2µg 0.3µg 1%
Net carbs 15.39g 17.31g N/A
Sugar 0.82g 10.49g N/A
Sodium 6mg 17mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.021mg 0.231mg 0%
Threonine 0.067mg 0.525mg 0%
Isoleucine 0.066mg 0.616mg 0%
Leucine 0.098mg 1.546mg 0%
Lysine 0.107mg 0.681mg 0%
Methionine 0.032mg 0.265mg 0%
Phenylalanine 0.081mg 1.202mg 0%
Valine 0.103mg 0.782mg 0%
Histidine 0.035mg 0.557mg 0%
Fructose 0.26g 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
19%
Potato
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 9.67g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 10.3g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.