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Potato vs. Penne — In-Depth Nutrition Comparison

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How are potatoes and penne different?

  • Potatoes are richer in vitamin C and potassium, while penne is higher in phosphorus, calcium, zinc, and monounsaturated fat.
  • Potatoes cover your daily need for vitamin C, 22% more than penne.
  • Potatoes contain 3 times more potassium than penne. Potatoes contain 425mg of potassium, while penne contains 122mg.
  • Potatoes are lower in sodium.
  • Potatoes have a higher glycemic index (86) than penne (43).

Potatoes, flesh and skin, raw and KASHI Three Cheese Penne, frozen, unprepared types were used in this article.

Infographic

Potato vs Penne 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
5
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%
Penne
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more PotassiumPotassium +248.4%
Contains more CopperCopper +∞%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +641.7%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +107%
~equal in Iron ~0.8mg

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
10
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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

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
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more ProteinProtein +178%
Contains more FatsFats +4344.4%
~equal in Carbs ~16.8g
~equal in Water ~72.4g
~equal in Other ~1.1g

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
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +49900%
Contains more Poly. FatPolyunsaturated fat +852.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Penne
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Potato Penne DV% diff.
Vitamin B6 0.298mg 23%
Vitamin C 19.7mg 0mg 22%
Copper 0.11mg 12%
Sodium 6mg 248mg 11%
Saturated fat 0.025g 2.3g 10%
Manganese 0.2mg 9%
Phosphorus 57mg 118mg 9%
Potassium 425mg 122mg 9%
Calcium 12mg 89mg 8%
Vitamin B1 0.081mg 7%
Zinc 0.3mg 1.1mg 7%
Protein 2.05g 5.7g 7%
Vitamin B3 1.061mg 7%
Starch 15.29g 6%
Fats 0.09g 4g 6%
Vitamin B5 0.295mg 6%
Cholesterol 0mg 12mg 4%
Folate 15µg 4%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Monounsaturated fat 0.002g 1g 2%
Polyunsaturated fat 0.042g 0.4g 2%
Calories 77kcal 126kcal 2%
Vitamin B2 0.032mg 2%
Fiber 2.1g 2.7g 2%
Magnesium 23mg 30mg 2%
Selenium 0.4µg 1%
Carbs 17.49g 16.8g 0%
Net carbs 15.39g 14.1g N/A
Iron 0.81mg 0.8mg 0%
Sugar 0.82g 1.9g N/A
Vitamin E 0.01mg 0%
Trans fat 0g 0.2g N/A
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Penne
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
0%
Penne
Minerals Daily Need Coverage Score
19%
Potato
20%
Penne

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 242mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 2.275g)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 43)
Which food is cheaper?
Penne
Penne is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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

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.