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  6. Potato vs. Spaghetti

Potato vs. Spaghetti — In-Depth Nutrition Comparison

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Summary of differences between potatoes and spaghetti

  • Potatoes have more vitamin C, vitamin B6, potassium, and vitamin B1, while spaghetti has more selenium and manganese.
  • Spaghetti covers your daily need for selenium, 47% more than potatoes.
  • Spaghetti has a lower glycemic index. The glycemic index of spaghetti is 49, while the glycemic index of potatoes is 86.

These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Pasta, cooked, unenriched, without added salt.

Infographic

Potato vs Spaghetti 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
Potato
4
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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +865.9%
Contains more IronIron +62%
Contains more ZincZinc +70%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +61%
Contains more SeleniumSelenium +6500%
~equal in Copper ~0.1mg
~equal in Phosphorus ~58mg

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
Potato
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +165.3%
Contains more Vitamin B5Vitamin B5 +163.4%
Contains more Vitamin B6Vitamin B6 +508.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more Vitamin EVitamin E +500%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Spaghetti DV% diff.
Selenium 0.4µg 26.4µg 47%
Vitamin C 19.7mg 0mg 22%
Vitamin B6 0.298mg 0.049mg 19%
Potassium 425mg 44mg 11%
Protein 2.05g 5.8g 8%
Manganese 0.2mg 0.322mg 5%
Vitamin B1 0.081mg 0.02mg 5%
Calories 77kcal 158kcal 4%
Carbs 17.49g 30.86g 4%
Iron 0.81mg 0.5mg 4%
Starch 15.29g 26.01g 4%
Vitamin B3 1.061mg 0.4mg 4%
Vitamin B5 0.295mg 0.112mg 4%
Zinc 0.3mg 0.51mg 2%
Vitamin K 2µg 0µg 2%
Folate 15µg 7µg 2%
Polyunsaturated fat 0.042g 0.326g 2%
Fats 0.09g 0.93g 1%
Magnesium 23mg 18mg 1%
Calcium 12mg 7mg 1%
Fiber 2.1g 1.8g 1%
Copper 0.11mg 0.1mg 1%
Vitamin B2 0.032mg 0.02mg 1%
Choline 12.1mg 6.4mg 1%
Saturated fat 0.025g 0.176g 1%
Protein per 100 calories 2.7g 3.7g N/A
Calories per 10 g protein 376kcal 272kcal N/A
Weight per 100 calories 130g 63g N/A
Net carbs 15.39g 29.06g N/A
Sugar 0.82g 0.56g N/A
Phosphorus 57mg 58mg 0%
Sodium 6mg 1mg 0%
Vitamin E 0.01mg 0.06mg 0%
Monounsaturated fat 0.002g 0.131g 0%
Tryptophan 0.021mg 0.083mg 0%
Threonine 0.067mg 0.206mg 0%
Isoleucine 0.066mg 0.228mg 0%
Leucine 0.098mg 0.44mg 0%
Lysine 0.107mg 0.133mg 0%
Methionine 0.032mg 0.065mg 0%
Phenylalanine 0.081mg 0.297mg 0%
Valine 0.103mg 0.262mg 0%
Histidine 0.035mg 0.132mg 0%
Fructose 0.26g 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more WaterWater +27.6%
Contains more OtherOther +300%
Contains more ProteinProtein +182.9%
Contains more FatsFats +933.3%
Contains more CarbsCarbs +76.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +6450%
Contains more Poly. FatPolyunsaturated fat +676.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
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
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more SucroseSucrose +88.9%
Contains more GlucoseGlucose +675%
Contains more FructoseFructose +766.7%
Contains more StarchStarch +70.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.