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Potato vs. Potato bread — In-Depth Nutrition Comparison

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Summary of differences between potatoes and potato bread

  • Potatoes have more vitamin C, while potato bread has more phosphorus, folate, iron, calcium, fiber, selenium, vitamin B5, and zinc.
  • Potato bread covers your daily need for phosphorus, 45% more than potatoes.
  • The amount of sodium in potatoes is lower.
  • Potato bread has a lower glycemic index. The glycemic index of potato bread is 61, while the glycemic index of potatoes is 86.

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

Infographic

Potato vs Potato bread infographic
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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.
Potato
2
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more CopperCopper +17%
Contains less SodiumSodium -98.4%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +1466.7%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +177.8%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +547.4%
Contains more ManganeseManganese +26.5%
Contains more SeleniumSelenium +2275%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +28.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +132.1%
Contains more Vitamin B2Vitamin B2 +231.3%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B5Vitamin B5 +176.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +240%
Contains more FolateFolate +740%
Contains more CholineCholine +52.1%

All nutrients comparison - raw data values

Nutrient Potato Potato bread DV% diff.
Phosphorus 57mg 369mg 45%
Folate 15µg 126µg 28%
Vitamin C 19.7mg 0mg 22%
Protein 2.05g 12.5g 21%
Calcium 12mg 188mg 18%
Iron 0.81mg 2.25mg 18%
Selenium 0.4µg 9.5µg 17%
Fiber 2.1g 6.3g 17%
Sodium 6mg 375mg 16%
Zinc 0.3mg 1.44mg 10%
Vitamin B5 0.295mg 0.817mg 10%
Carbs 17.49g 47.07g 10%
Vitamin B1 0.081mg 0.188mg 9%
Calories 77kcal 266kcal 9%
Potassium 425mg 718mg 9%
Vitamin B2 0.032mg 0.106mg 6%
Starch 15.29g 6%
Vitamin B12 0µg 0.15µg 6%
Fats 0.09g 3.13g 5%
Vitamin B6 0.298mg 0.232mg 5%
Vitamin K 2µg 6.8µg 4%
Vitamin A 0µg 24µg 3%
Vitamin E 0.01mg 0.47mg 3%
Copper 0.11mg 0.094mg 2%
Manganese 0.2mg 0.253mg 2%
Vitamin B3 1.061mg 1.25mg 1%
Magnesium 23mg 28mg 1%
Vitamin D 0µg 0.1µg 1%
Choline 12.1mg 18.4mg 1%
Net carbs 15.39g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.82g 9.38g N/A
Saturated fat 0.025g 0g 0%
Monounsaturated fat 0.002g 0g 0%
Polyunsaturated fat 0.042g 0g 0%
Tryptophan 0.021mg 0.081mg 0%
Threonine 0.067mg 0.224mg 0%
Isoleucine 0.066mg 0.268mg 0%
Leucine 0.098mg 0.44mg 0%
Lysine 0.107mg 0.311mg 0%
Methionine 0.032mg 0.112mg 0%
Phenylalanine 0.081mg 0.285mg 0%
Valine 0.103mg 0.305mg 0%
Histidine 0.035mg 0.143mg 0%
Fructose 0.26g 0%

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more WaterWater +136.2%
Contains more ProteinProtein +509.8%
Contains more FatsFats +3377.8%
Contains more CarbsCarbs +169.1%
Contains more OtherOther +234.8%

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.