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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 Potassium +1670.8%
Contains more Magnesium +27.8%
Contains more Copper +18.3%
Contains more Iron +40.7%
Contains more Zinc +86.7%
Contains more Phosphorus +10.5%
Equal in Sodium - 6
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Calcium +100%
Contains more Potassium +1670.8%
Contains more Magnesium +27.8%
Contains more Copper +18.3%
Contains more Iron +40.7%
Contains more Zinc +86.7%
Contains more Phosphorus +10.5%
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 Vitamin B12 +∞%
Contains more Folate +326.7%
Equal in Vitamin B3 - 0.992
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
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 Vitamin B12 +∞%
Contains more Folate +326.7%
Equal in Vitamin B3 - 0.992

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.