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Potato vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between potatoes and vegetable?

  • Potatoes are richer in vitamin C, vitamin B6, and potassium, yet vegetable is richer in vitamin A, vitamin K, fiber, manganese, and vitamin B2.
  • Vegetable's daily need coverage for vitamin A is 86% higher.
  • Potatoes have 6 times more vitamin C than vegetable. Potatoes have 19.7mg of vitamin C, while vegetable has 3.2mg.
  • Potatoes contain less sugar.
  • Vegetable has a lower glycemic index than potatoes.

We used Potatoes, flesh, and skin, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Potato vs Vegetable 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +151.5%
Contains more CopperCopper +32.5%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +108.3%
Contains more ZincZinc +63.3%
Contains more ManganeseManganese +89.5%
~equal in Magnesium ~22mg
~equal in Iron ~0.82mg

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
5
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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Contains more Vitamin CVitamin C +515.6%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B5Vitamin B5 +95.4%
Contains more Vitamin B6Vitamin B6 +302.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin KVitamin K +1075%
Contains more FolateFolate +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Vegetable DV% diff.
Vitamin A 0µg 214µg 24%
Vitamin C 19.7mg 3.2mg 18%
Vitamin K 2µg 23.5µg 18%
Vitamin B6 0.298mg 0.074mg 17%
Fiber 2.1g 4.4g 9%
Potassium 425mg 169mg 8%
Manganese 0.2mg 0.379mg 8%
Vitamin B2 0.032mg 0.12mg 7%
Starch 15.29g 6%
Copper 0.11mg 0.083mg 3%
Vitamin B5 0.295mg 0.151mg 3%
Protein 2.05g 2.86g 2%
Zinc 0.3mg 0.49mg 2%
Vitamin E 0.01mg 0.38mg 2%
Choline 12.1mg 24.1mg 2%
Calories 77kcal 65kcal 1%
Carbs 17.49g 13.09g 1%
Calcium 12mg 25mg 1%
Phosphorus 57mg 51mg 1%
Sodium 6mg 35mg 1%
Vitamin B1 0.081mg 0.071mg 1%
Vitamin B3 1.061mg 0.851mg 1%
Folate 15µg 19µg 1%
Protein per 100 calories 2.7g 4.4g N/A
Calories per 10 g protein 376kcal 227kcal N/A
Weight per 100 calories 130g 154g N/A
Fats 0.09g 0.15g 0%
Net carbs 15.39g 8.69g N/A
Magnesium 23mg 22mg 0%
Iron 0.81mg 0.82mg 0%
Sugar 0.82g 3.12g N/A
Selenium 0.4µg 0.3µg 0%
Saturated fat 0.025g 0.031g 0%
Monounsaturated fat 0.002g 0.01g 0%
Polyunsaturated fat 0.042g 0.072g 0%
Tryptophan 0.021mg 0.029mg 0%
Threonine 0.067mg 0.115mg 0%
Isoleucine 0.066mg 0.139mg 0%
Leucine 0.098mg 0.19mg 0%
Lysine 0.107mg 0.17mg 0%
Methionine 0.032mg 0.034mg 0%
Phenylalanine 0.081mg 0.12mg 0%
Valine 0.103mg 0.149mg 0%
Histidine 0.035mg 0.073mg 0%
Fructose 0.26g 0%

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more CarbsCarbs +33.6%
Contains more OtherOther +67.2%
Contains more ProteinProtein +39.5%
Contains more FatsFats +66.7%
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -19.4%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +71.4%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.