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Potato vs. Potato chips — In-Depth Nutrition Comparison

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Summary of differences between potatoes and potato chips

  • The amount of vitamin E, vitamin B6, potassium, copper, vitamin B3, vitamin K, phosphorus, selenium, and vitamin B2 in potato chips is higher than in potatoes.
  • Potato chips cover your daily need for vitamin E, 61% more than potatoes.
  • The amount of saturated fat in potatoes is lower.
  • Potato chips have a lower glycemic index. The glycemic index of potato chips is 56, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Snacks, potato chips, plain, unsalted.

Infographic

Potato vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +191.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +200%
Contains more IronIron +101.2%
Contains more CopperCopper +178.2%
Contains more ZincZinc +263.3%
Contains more PhosphorusPhosphorus +189.5%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +1925%

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
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 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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin EVitamin E +91000%
Contains more Vitamin B1Vitamin B1 +106.2%
Contains more Vitamin B2Vitamin B2 +515.6%
Contains more Vitamin B3Vitamin B3 +260.7%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +121.5%
Contains more Vitamin KVitamin K +1005%
Contains more FolateFolate +200%
Contains more CholineCholine +209.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Potato chips DV% diff.
Polyunsaturated fat 0.042g 12.17g 81%
Vitamin E 0.01mg 9.11mg 61%
Fats 0.09g 34.6g 53%
Saturated fat 0.025g 10.96g 50%
Vitamin B6 0.298mg 0.66mg 28%
Potassium 425mg 1275mg 25%
Monounsaturated fat 0.002g 9.84g 25%
Calories 77kcal 536kcal 23%
Histidine 0.035mg 153mg 22%
Copper 0.11mg 0.306mg 22%
Vitamin K 2µg 22.1µg 17%
Vitamin B3 1.061mg 3.827mg 17%
Phosphorus 57mg 165mg 15%
Selenium 0.4µg 8.1µg 14%
Vitamin C 19.7mg 31.1mg 13%
Vitamin B2 0.032mg 0.197mg 13%
Carbs 17.49g 52.9g 12%
Fiber 2.1g 4.8g 11%
Iron 0.81mg 1.63mg 10%
Magnesium 23mg 67mg 10%
Manganese 0.2mg 0.44mg 10%
Protein 2.05g 7g 10%
Folate 15µg 45µg 8%
Vitamin B1 0.081mg 0.167mg 7%
Zinc 0.3mg 1.09mg 7%
Starch 15.29g 6%
Choline 12.1mg 37.5mg 5%
Vitamin B5 0.295mg 0.402mg 2%
Calcium 12mg 24mg 1%
Net carbs 15.39g 48.1g N/A
Sugar 0.82g 0.22g N/A
Sodium 6mg 8mg 0%
Tryptophan 0.021mg 0.108mg 0%
Threonine 0.067mg 0.253mg 0%
Isoleucine 0.066mg 0.283mg 0%
Leucine 0.098mg 0.419mg 0%
Lysine 0.107mg 0.424mg 0%
Methionine 0.032mg 0.11mg 0%
Phenylalanine 0.081mg 0.31mg 0%
Valine 0.103mg 0.392mg 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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more WaterWater +4071.1%
Contains more ProteinProtein +241.5%
Contains more FatsFats +38344.4%
Contains more CarbsCarbs +202.5%
Contains more OtherOther +221.4%

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +491900%
Contains more Poly. FatPolyunsaturated fat +28876.2%

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 chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.