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Potato vs. White Bread — In-Depth Nutrition Comparison

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Summary of differences between Potato and White Bread

  • Potato has more Vitamin B6, however, White Bread is higher in Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Manganese, and Calcium.
  • White Bread covers your daily need of Selenium 39% more than Potato.
  • Potato has 4 times more Vitamin B6 than White Bread. While Potato has 0.311mg of Vitamin B6, White Bread has only 0.087mg.
  • Potato has less Sodium.

These are the specific foods used in this comparison Potatoes, baked, flesh and skin, without salt and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Potato vs White Bread 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.
Contains more Magnesium +21.7%
Contains more Potassium +324.6%
Contains less Sodium -98%
Contains more Copper +16.8%
Contains more Calcium +860%
Contains more Iron +234.3%
Contains more Phosphorus +40%
Contains more Zinc +105.6%
Contains more Manganese +144.7%
Contains more Selenium +5400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +21.7%
Contains more Potassium +324.6%
Contains less Sodium -98%
Contains more Copper +16.8%
Contains more Calcium +860%
Contains more Iron +234.3%
Contains more Phosphorus +40%
Contains more Zinc +105.6%
Contains more Manganese +144.7%
Contains more Selenium +5400%

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
4
:
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +257.5%
Contains more Vitamin K +900%
Contains more Vitamin E +450%
Contains more Vitamin B1 +732.8%
Contains more Vitamin B2 +406.3%
Contains more Vitamin B3 +239%
Contains more Vitamin B5 +42.6%
Contains more Folate +296.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +257.5%
Contains more Vitamin K +900%
Contains more Vitamin E +450%
Contains more Vitamin B1 +732.8%
Contains more Vitamin B2 +406.3%
Contains more Vitamin B3 +239%
Contains more Vitamin B5 +42.6%
Contains more Folate +296.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +105.6%
Contains more Protein +254%
Contains more Fats +2461.5%
Contains more Carbs +133.7%
Contains more Other +48.9%
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +105.6%
Contains more Protein +254%
Contains more Fats +2461.5%
Contains more Carbs +133.7%
Contains more Other +48.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +19866.7%
Contains more Polyunsaturated fat +2710.5%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +19866.7%
Contains more Polyunsaturated fat +2710.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +115.2%
Contains more Glucose +256.8%
Contains more Fructose +614.7%
Contains more Maltose +∞%
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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +115.2%
Contains more Glucose +256.8%
Contains more Fructose +614.7%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato White Bread Opinion
Net carbs 18.95g 46.72g White Bread
Protein 2.5g 8.85g White Bread
Fats 0.13g 3.33g White Bread
Carbs 21.15g 49.42g White Bread
Calories 93kcal 266kcal White Bread
Starch 17.27g 37.17g White Bread
Fructose 0.34g 2.43g White Bread
Sugar 1.18g 5.67g Potato
Fiber 2.2g 2.7g White Bread
Calcium 15mg 144mg White Bread
Iron 1.08mg 3.61mg White Bread
Magnesium 28mg 23mg Potato
Phosphorus 70mg 98mg White Bread
Potassium 535mg 126mg Potato
Sodium 10mg 490mg Potato
Zinc 0.36mg 0.74mg White Bread
Copper 0.118mg 0.101mg Potato
Manganese 0.219mg 0.536mg White Bread
Selenium 0.4µg 22µg White Bread
Vitamin A 10IU 1IU Potato
Vitamin A RAE 1µg 0µg Potato
Vitamin E 0.04mg 0.22mg White Bread
Vitamin C 9.6mg 0mg Potato
Vitamin B1 0.064mg 0.533mg White Bread
Vitamin B2 0.048mg 0.243mg White Bread
Vitamin B3 1.41mg 4.78mg White Bread
Vitamin B5 0.376mg 0.536mg White Bread
Vitamin B6 0.311mg 0.087mg Potato
Folate 28µg 111µg White Bread
Vitamin K 2µg 0.2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.13mg Potato
Methionine 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Trans Fat 0g 0.027g Potato
Saturated Fat 0.034g 0.698g Potato
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.003g 0.599g White Bread
Polyunsaturated fat 0.057g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato White Bread
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 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
35%
White Bread
Minerals Daily Need Coverage Score
22%
Potato
56%
White Bread

Comparison summary

Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 13)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.2)
Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 4.49g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 480mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.664g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.