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  6. Potato vs. Vegetable

Potato vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between Potato and Vegetable?

  • Potato is richer in Vitamin C, Vitamin B6, and Potassium, yet Vegetable is richer in Vitamin A RAE, Vitamin K, Fiber, Manganese, and Vitamin B2.
  • Vegetable's daily need coverage for Vitamin A RAE is 24% higher.
  • Potato has 6 times more Vitamin C than Vegetable. Potato has 19.7mg of Vitamin C, while Vegetable has 3.2mg.
  • Potato contains less Sugar.

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
6
:
4
Vegetable
Vegetable
Contains more Phosphorus +11.8%
Contains more Potassium +151.5%
Contains less Sodium -82.9%
Contains more Copper +32.5%
Contains more Selenium +33.3%
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Contains more Manganese +89.5%
Equal in Iron - 0.82
Equal in Magnesium - 22
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Phosphorus +11.8%
Contains more Potassium +151.5%
Contains less Sodium -82.9%
Contains more Copper +32.5%
Contains more Selenium +33.3%
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Contains more Manganese +89.5%
Equal in Iron - 0.82
Equal in Magnesium - 22

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
:
5
Vegetable
Vegetable
Contains more Vitamin C +515.6%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +302.7%
Contains more Vitamin A +213750%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +275%
Contains more Folate +26.7%
Contains more Vitamin K +1075%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +515.6%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +302.7%
Contains more Vitamin A +213750%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +275%
Contains more Folate +26.7%
Contains more Vitamin K +1075%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Vegetable
Vegetable
Contains more Carbs +33.6%
Contains more Other +67.2%
Contains more Protein +39.5%
Contains more Fats +66.7%
Equal in Water - 83.23
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Vegetable
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 Carbs +33.6%
Contains more Other +67.2%
Contains more Protein +39.5%
Contains more Fats +66.7%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Vegetable
Vegetable
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +71.4%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +71.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Vegetable
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Vegetable Opinion
Net carbs 15.39g 8.69g Potato
Protein 2.05g 2.86g Vegetable
Fats 0.09g 0.15g Vegetable
Carbs 17.49g 13.09g Potato
Calories 77kcal 65kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g 3.12g Potato
Fiber 2.1g 4.4g Vegetable
Calcium 12mg 25mg Vegetable
Iron 0.81mg 0.82mg Vegetable
Magnesium 23mg 22mg Potato
Phosphorus 57mg 51mg Potato
Potassium 425mg 169mg Potato
Sodium 6mg 35mg Potato
Zinc 0.3mg 0.49mg Vegetable
Copper 0.11mg 0.083mg Potato
Manganese 0.2mg 0.379mg Vegetable
Selenium 0.4µg 0.3µg Potato
Vitamin A 2IU 4277IU Vegetable
Vitamin A RAE 0µg 214µg Vegetable
Vitamin E 0.01mg 0.38mg Vegetable
Vitamin C 19.7mg 3.2mg Potato
Vitamin B1 0.081mg 0.071mg Potato
Vitamin B2 0.032mg 0.12mg Vegetable
Vitamin B3 1.061mg 0.851mg Potato
Vitamin B5 0.295mg 0.151mg Potato
Vitamin B6 0.298mg 0.074mg Potato
Folate 15µg 19µg Vegetable
Vitamin K 2µg 23.5µg Vegetable
Tryptophan 0.021mg 0.029mg Vegetable
Threonine 0.067mg 0.115mg Vegetable
Isoleucine 0.066mg 0.139mg Vegetable
Leucine 0.098mg 0.19mg Vegetable
Lysine 0.107mg 0.17mg Vegetable
Methionine 0.032mg 0.034mg Vegetable
Phenylalanine 0.081mg 0.12mg Vegetable
Valine 0.103mg 0.149mg Vegetable
Histidine 0.035mg 0.073mg Vegetable
Saturated Fat 0.025g 0.031g Potato
Monounsaturated Fat 0.002g 0.01g Vegetable
Polyunsaturated fat 0.042g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Potato
36%
Vegetable
Minerals Daily Need Coverage Score
19%
Potato
19%
Vegetable

Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.