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Potato vs Pasta - In-Depth Nutrition Comparison

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What are the main differences between Potato and Pasta?

  • Potato is richer in Vitamin B6, and Potassium, yet Pasta is richer in Vitamin C, Folate, Vitamin B1, Vitamin B2, and Vitamin B12.
  • Potato's daily need coverage for Vitamin C is 22% higher.
  • Potato has 18 times more Potassium than Pasta. Potato has 425mg of Potassium, while Pasta has 24mg.

We used Potatoes, flesh and skin, raw and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Potato vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
4
:
3
Pasta
Contains more Calcium +100%
Contains more Magnesium +27.8%
Contains more Potassium +1670.8%
Contains more Copper +18.3%
Contains more Iron +40.7%
Contains more Phosphorus +10.5%
Contains more Zinc +86.7%
Equal in Sodium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +100%
Contains more Magnesium +27.8%
Contains more Potassium +1670.8%
Contains more Copper +18.3%
Contains more Iron +40.7%
Contains more Phosphorus +10.5%
Contains more Zinc +86.7%
Equal in Sodium - 6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
7
:
5
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +776.5%
Contains more Vitamin A +900%
Contains more Vitamin B1 +158%
Contains more Vitamin B2 +368.8%
Contains more Folate +326.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +776.5%
Contains more Vitamin A +900%
Contains more Vitamin B1 +158%
Contains more Vitamin B2 +368.8%
Contains more Folate +326.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Pasta
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Pasta Opinion
Net carbs 15.39g 24.93g Pasta
Protein 2.05g 5.15g Pasta
Fats 0.09g 1.05g Pasta
Carbs 17.49g 24.93g Pasta
Calories 77kcal 131kcal Pasta
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g g Pasta
Fiber 2.1g g Potato
Calcium 12mg 6mg Potato
Iron 0.81mg 1.14mg Pasta
Magnesium 23mg 18mg Potato
Phosphorus 57mg 63mg Pasta
Potassium 425mg 24mg Potato
Sodium 6mg 6mg
Zinc 0.3mg 0.56mg Pasta
Copper 0.11mg 0.093mg Potato
Vitamin A 2IU 20IU Pasta
Vitamin E 0.01mg mg Potato
Vitamin D 0IU IU Potato
Vitamin D 0µg µg Potato
Vitamin C 19.7mg 0mg Potato
Vitamin B1 0.081mg 0.209mg Pasta
Vitamin B2 0.032mg 0.15mg Pasta
Vitamin B3 1.061mg 0.992mg Potato
Vitamin B5 0.295mg 0.183mg Potato
Vitamin B6 0.298mg 0.034mg Potato
Folate 15µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 2µg µg Potato
Tryptophan 0.021mg 0.065mg Pasta
Threonine 0.067mg 0.134mg Pasta
Isoleucine 0.066mg 0.197mg Pasta
Leucine 0.098mg 0.348mg Pasta
Lysine 0.107mg 0.097mg Potato
Methionine 0.032mg 0.079mg Pasta
Phenylalanine 0.081mg 0.247mg Pasta
Valine 0.103mg 0.217mg Pasta
Histidine 0.035mg 0.103mg Pasta
Cholesterol 0mg 33mg Potato
Trans Fat 0g g Pasta
Saturated Fat 0.025g 0.15g Potato
Monounsaturated Fat 0.002g 0.124g Pasta
Polyunsaturated fat 0.042g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
16
Pasta
Mineral Summary Score
20
Potato
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
31%
Pasta
Carbohydrates
17%
Potato
25%
Pasta
Fats
0%
Potato
5%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.125g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 37)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.