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Potato vs. Red potato — In-Depth Nutrition Comparison

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Important differences between potatoes and red potato

  • Potatoes have more vitamin B6; however, red potato has more copper.

The food varieties used in the comparison are Potatoes, baked, flesh,, and skin, without salt and Potatoes, red, flesh,, and skin, baked.

Infographic

Potato vs Red potato 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +66.7%
Contains more IronIron +54.3%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +26.6%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +47.5%
Contains more ZincZinc +11.1%
~equal in Magnesium ~28mg
~equal in Potassium ~545mg
~equal in Phosphorus ~72mg

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
1
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin CVitamin C +31.3%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +27.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B5 ~0.341mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Potato Red potato DV% diff.
Vitamin B6 0.311mg 0.212mg 8%
Copper 0.118mg 0.174mg 6%
Iron 1.08mg 0.7mg 5%
Vitamin C 9.6mg 12.6mg 3%
Manganese 0.219mg 0.173mg 2%
Fiber 2.2g 1.8g 2%
Vitamin B1 0.064mg 0.072mg 1%
Choline 14.8mg 18.9mg 1%
Vitamin K 2µg 2.8µg 1%
Carbs 21.15g 19.59g 1%
Calcium 15mg 9mg 1%
Vitamin B5 0.376mg 0.341mg 1%
Vitamin B3 1.41mg 1.595mg 1%
Selenium 0.4µg 1%
Starch 17.27g 15.15g 1%
Calories 93kcal 89kcal 0%
Protein 2.5g 2.3g 0%
Fats 0.13g 0.15g 0%
Net carbs 18.95g 17.79g N/A
Magnesium 28mg 28mg 0%
Potassium 535mg 545mg 0%
Sugar 1.18g 1.43g N/A
Zinc 0.36mg 0.4mg 0%
Phosphorus 70mg 72mg 0%
Sodium 10mg 12mg 0%
Vitamin A 1µg 1µg 0%
Vitamin E 0.04mg 0.08mg 0%
Vitamin B2 0.048mg 0.05mg 0%
Folate 28µg 27µg 0%
Saturated fat 0.034g 0.026g 0%
Monounsaturated fat 0.003g 0.002g 0%
Polyunsaturated fat 0.057g 0.043g 0%
Tryptophan 0.025mg 0.023mg 0%
Threonine 0.081mg 0.075mg 0%
Isoleucine 0.08mg 0.074mg 0%
Leucine 0.119mg 0.109mg 0%
Lysine 0.13mg 0.12mg 0%
Methionine 0.038mg 0.035mg 0%
Phenylalanine 0.099mg 0.091mg 0%
Valine 0.125mg 0.115mg 0%
Histidine 0.042mg 0.039mg 0%
Fructose 0.34g 0.44g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more FatsFats +15.4%
~equal in Protein ~2.3g
~equal in Carbs ~19.59g
~equal in Water ~76.67g
~equal in Other ~1.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +32.6%
Contains less Sat. FatSaturated fat -23.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +14%
Contains more SucroseSucrose +12.5%
Contains more GlucoseGlucose +25%
Contains more FructoseFructose +29.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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/170093/nutrients
  2. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.