Potato vs. Spread — In-Depth Nutrition Comparison
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A recap on differences between potatoes and spread
- Potatoes have more vitamin C, vitamin B6, and potassium; however, spread is higher in vitamin B12, selenium, vitamin E, and choline.
- Spread covers your daily vitamin B12 needs 47% more than potatoes.
- Potatoes have less sodium.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Potatoes, flesh, and skin, raw and Sandwich spread, pork, beef.
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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.
| Contains more MagnesiumMagnesium | +187.5% |
| Contains more PotassiumPotassium | +286.4% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +669.2% |
| Contains more CopperCopper | +18.2% |
| Contains more ZincZinc | +240% |
| Contains more SeleniumSelenium | +2325% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +148.3% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +17300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +112.3% |
| Contains more Vitamin B2Vitamin B2 | +318.8% |
| Contains more Vitamin B3Vitamin B3 | +63.1% |
| Contains more Vitamin B5Vitamin B5 | +45.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +414.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 6mg | 1013mg | 44% |
| Fats | 0.09g | 17.34g | 27% |
| Saturated fat | 0.025g | 5.977g | 27% |
| Vitamin C | 19.7mg | 0mg | 22% |
| Monounsaturated fat | 0.002g | 7.584g | 19% |
| Selenium | 0.4µg | 9.7µg | 17% |
| Polyunsaturated fat | 0.042g | 2.565g | 17% |
| Vitamin B6 | 0.298mg | 0.12mg | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Vitamin E | 0.01mg | 1.74mg | 12% |
| Protein | 2.05g | 7.66g | 11% |
| Potassium | 425mg | 110mg | 9% |
| Choline | 12.1mg | 62.3mg | 9% |
| Vitamin B2 | 0.032mg | 0.134mg | 8% |
| Vitamin B1 | 0.081mg | 0.172mg | 8% |
| Manganese | 0.2mg | 0.026mg | 8% |
| Calories | 77kcal | 235kcal | 8% |
| Fiber | 2.1g | 0.2g | 8% |
| Zinc | 0.3mg | 1.02mg | 7% |
| Starch | 15.29g | 6% | |
| Magnesium | 23mg | 8mg | 4% |
| Vitamin B3 | 1.061mg | 1.73mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B5 | 0.295mg | 0.43mg | 3% |
| Folate | 15µg | 2µg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Carbs | 17.49g | 11.94g | 2% |
| Copper | 0.11mg | 0.13mg | 2% |
| Net carbs | 15.39g | 11.74g | N/A |
| Calcium | 12mg | 12mg | 0% |
| Iron | 0.81mg | 0.79mg | 0% |
| Sugar | 0.82g | 0g | N/A |
| Phosphorus | 57mg | 59mg | 0% |
| Vitamin K | 2µg | 1.6µg | 0% |
| Tryptophan | 0.021mg | 0.082mg | 0% |
| Threonine | 0.067mg | 0.334mg | 0% |
| Isoleucine | 0.066mg | 0.334mg | 0% |
| Leucine | 0.098mg | 0.6mg | 0% |
| Lysine | 0.107mg | 0.663mg | 0% |
| Methionine | 0.032mg | 0.196mg | 0% |
| Phenylalanine | 0.081mg | 0.301mg | 0% |
| Valine | 0.103mg | 0.356mg | 0% |
| Histidine | 0.035mg | 0.279mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +46.5% |
| Contains more WaterWater | +31.5% |
| Contains more ProteinProtein | +273.7% |
| Contains more FatsFats | +19166.7% |
| Contains more OtherOther | +148.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +379100% |
| Contains more Poly. FatPolyunsaturated fat | +6007.1% |