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Potato vs Peppers - In-Depth Nutrition Comparison

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The main differences between Potato and Peppers

  • Potato has more Vitamin B5, and Potassium, however Peppers has more Vitamin C, Vitamin K, Vitamin A RAE, and Copper.
  • Daily need coverage for Vitamin C from Peppers is 259% higher.
  • Peppers have 6 times less Vitamin B5 than Potato. Potato has 0.376mg of Vitamin B5, while Peppers have 0.061mg.
  • Potato is lower in Sugar.

Food types used in this article are Potatoes, baked, flesh and skin, without salt and Peppers, hot chili, green, raw.

Infographic

Potato vs Peppers 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
Potato
4
:
4
Peppers
Peppers
Contains more Magnesium +12%
Contains more Phosphorus +52.2%
Contains more Potassium +57.4%
Contains more Zinc +20%
Contains more Calcium +20%
Contains more Iron +11.1%
Contains less Sodium -30%
Contains more Copper +47.5%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 20% 30% 48% 2% 10% 40%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Contains more Magnesium +12%
Contains more Phosphorus +52.2%
Contains more Potassium +57.4%
Contains more Zinc +20%
Contains more Calcium +20%
Contains more Iron +11.1%
Contains less Sodium -30%
Contains more Copper +47.5%

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
Potato
4
:
6
Peppers
Peppers
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +516.4%
Contains more Vitamin B6 +11.9%
Contains more Folate +21.7%
Contains more Vitamin A +11690%
Contains more Vitamin E +1625%
Contains more Vitamin C +2426%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +615%
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% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +516.4%
Contains more Vitamin B6 +11.9%
Contains more Folate +21.7%
Contains more Vitamin A +11690%
Contains more Vitamin E +1625%
Contains more Vitamin C +2426%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +615%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Peppers
Peppers
Contains more Protein +25%
Contains more Carbs +123.6%
Contains more Other +121.7%
Contains more Fats +53.8%
Contains more Water +17.2%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Protein +25%
Contains more Carbs +123.6%
Contains more Other +121.7%
Contains more Fats +53.8%
Contains more Water +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
:
3
Peppers
Peppers
Contains less Saturated Fat -38.2%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +91.2%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -38.2%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +91.2%

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 Peppers
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Peppers Opinion
Net carbs 18.95g 7.96g Potato
Protein 2.5g 2g Potato
Fats 0.13g 0.2g Peppers
Carbs 21.15g 9.46g Potato
Calories 93kcal 40kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 5.1g Potato
Fiber 2.2g 1.5g Potato
Calcium 15mg 18mg Peppers
Iron 1.08mg 1.2mg Peppers
Magnesium 28mg 25mg Potato
Phosphorus 70mg 46mg Potato
Potassium 535mg 340mg Potato
Sodium 10mg 7mg Peppers
Zinc 0.36mg 0.3mg Potato
Copper 0.118mg 0.174mg Peppers
Vitamin A 10IU 1179IU Peppers
Vitamin A RAE 1µg 59µg Peppers
Vitamin E 0.04mg 0.69mg Peppers
Vitamin C 9.6mg 242.5mg Peppers
Vitamin B1 0.064mg 0.09mg Peppers
Vitamin B2 0.048mg 0.09mg Peppers
Vitamin B3 1.41mg 0.95mg Potato
Vitamin B5 0.376mg 0.061mg Potato
Vitamin B6 0.311mg 0.278mg Potato
Folate 28µg 23µg Potato
Vitamin K 2µg 14.3µg Peppers
Tryptophan 0.025mg 0.026mg Peppers
Threonine 0.081mg 0.074mg Potato
Isoleucine 0.08mg 0.065mg Potato
Leucine 0.119mg 0.105mg Potato
Lysine 0.13mg 0.089mg Potato
Methionine 0.038mg 0.024mg Potato
Phenylalanine 0.099mg 0.062mg Potato
Valine 0.125mg 0.084mg Potato
Histidine 0.042mg 0.041mg Potato
Saturated Fat 0.034g 0.021g Peppers
Monounsaturated Fat 0.003g 0.011g Peppers
Polyunsaturated fat 0.057g 0.109g Peppers

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Potato
90%
Peppers
Minerals Daily Need Coverage Score
24%
Potato
23%
Peppers

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.92g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 76)
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

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/170093/nutrients
  2. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.