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Potato vs. Wafer — In-Depth Nutrition Comparison

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How are potatoes and wafer different?

  • Potatoes are higher in vitamin C and vitamin B6; however, wafer is richer in iron, copper, manganese, vitamin B2, vitamin B3, and phosphorus.
  • Daily need coverage for iron for wafer is 40% higher.
  • Potatoes have less sodium.
  • Wafer has a lower glycemic index (61) than potatoes (86).

Potatoes, flesh and skin, raw and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Potato vs Wafer infographic
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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.
Potato
2
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%
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +102.4%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +130.4%
Contains more CalciumCalcium +158.3%
Contains more IronIron +395.1%
Contains more CopperCopper +320.9%
Contains more ZincZinc +263.3%
Contains more PhosphorusPhosphorus +131.6%
Contains more ManganeseManganese +248%
Contains more SeleniumSelenium +1325%

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
2
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%
Wafer
10
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +484.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7100%
Contains more Vitamin B1Vitamin B1 +150.6%
Contains more Vitamin B2Vitamin B2 +731.3%
Contains more Vitamin B3Vitamin B3 +169.4%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +213.3%
Contains more CholineCholine +18.2%
~equal in Vitamin D ~0µg

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
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1661.1%
Contains more ProteinProtein +222%
Contains more FatsFats +15677.8%
Contains more CarbsCarbs +315.7%
Contains more OtherOther +78.6%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +243150%
Contains more Poly. FatPolyunsaturated fat +9788.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Wafer DV% diff.
Iron 0.81mg 4.01mg 40%
Copper 0.11mg 0.463mg 39%
Polyunsaturated fat 0.042g 4.153g 27%
Sodium 6mg 580mg 25%
Fats 0.09g 14.2g 22%
Vitamin C 19.7mg 0mg 22%
Manganese 0.2mg 0.696mg 22%
Saturated fat 0.025g 4.241g 19%
Vitamin B6 0.298mg 0.051mg 19%
Calories 77kcal 433kcal 18%
Vitamin B2 0.032mg 0.266mg 18%
Carbs 17.49g 72.7g 18%
Monounsaturated fat 0.002g 4.865g 12%
Phosphorus 57mg 132mg 11%
Vitamin B3 1.061mg 2.858mg 11%
Vitamin B1 0.081mg 0.203mg 10%
Selenium 0.4µg 5.7µg 10%
Protein 2.05g 6.6g 9%
Folate 15µg 47µg 8%
Magnesium 23mg 53mg 7%
Zinc 0.3mg 1.09mg 7%
Starch 15.29g 6%
Potassium 425mg 210mg 6%
Vitamin E 0.01mg 0.72mg 5%
Fiber 2.1g 3.4g 5%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Calcium 12mg 31mg 2%
Vitamin B5 0.295mg 0.381mg 2%
Cholesterol 0mg 2mg 1%
Net carbs 15.39g 69.3g N/A
Sugar 0.82g 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 2µg 2.4µg 0%
Choline 12.1mg 14.3mg 0%
Tryptophan 0.021mg 0.096mg 0%
Threonine 0.067mg 0.22mg 0%
Isoleucine 0.066mg 0.261mg 0%
Leucine 0.098mg 0.447mg 0%
Lysine 0.107mg 0.281mg 0%
Methionine 0.032mg 0.105mg 0%
Phenylalanine 0.081mg 0.308mg 0%
Valine 0.103mg 0.323mg 0%
Histidine 0.035mg 0.128mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Potato
21%
Wafer
Minerals Daily Need Coverage Score
19%
Potato
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 25)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.2)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 36.61g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 4.216g)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.