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Raspberry vs. Potato — In-Depth Nutrition Comparison

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The main differences between raspberries and potatoes

  • Raspberries have more manganese, fiber, vitamin C, and vitamin E; however, potatoes have more vitamin B6 and potassium.
  • Daily need coverage for manganese for raspberries is 20% higher.
  • Potatoes have 87 times less vitamin E than raspberries. Raspberries have 0.87mg of vitamin E, while potatoes have 0.01mg.
  • Potatoes are lower in sugar.
  • Potatoes have a higher glycemic index than raspberries.

Food types used in this article are Raspberries, raw and Potatoes, flesh and skin, raw.

Infographic

Raspberry vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +108.3%
Contains more ZincZinc +40%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +235%
Contains more PotassiumPotassium +181.5%
Contains more IronIron +17.4%
Contains more CopperCopper +22.2%
Contains more PhosphorusPhosphorus +96.6%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~23mg

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.
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin CVitamin C +33%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B5Vitamin B5 +11.5%
Contains more Vitamin KVitamin K +290%
Contains more FolateFolate +40%
Contains more Vitamin B1Vitamin B1 +153.1%
Contains more Vitamin B3Vitamin B3 +77.4%
Contains more Vitamin B6Vitamin B6 +441.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +622.2%
Contains more ProteinProtein +70.8%
Contains more CarbsCarbs +46.5%
Contains more OtherOther +143.5%
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated fat -24%
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +792.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +17.6%
Contains more GlucoseGlucose +500%
Contains more FructoseFructose +803.8%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Potato DV% diff.
Manganese 0.67mg 0.2mg 20%
Vitamin B6 0.055mg 0.298mg 19%
Fiber 6.5g 2.1g 18%
Potassium 151mg 425mg 8%
Vitamin C 26.2mg 19.7mg 7%
Vitamin E 0.87mg 0.01mg 6%
Starch 0g 15.29g 6%
Vitamin K 7.8µg 2µg 5%
Vitamin B1 0.032mg 0.081mg 4%
Phosphorus 29mg 57mg 4%
Vitamin B3 0.598mg 1.061mg 3%
Fructose 2.35g 0.26g 3%
Copper 0.09mg 0.11mg 2%
Protein 1.2g 2.05g 2%
Polyunsaturated fat 0.375g 0.042g 2%
Carbs 11.94g 17.49g 2%
Folate 21µg 15µg 2%
Iron 0.69mg 0.81mg 2%
Calories 52kcal 77kcal 1%
Zinc 0.42mg 0.3mg 1%
Calcium 25mg 12mg 1%
Vitamin B5 0.329mg 0.295mg 1%
Fats 0.65g 0.09g 1%
Net carbs 5.44g 15.39g N/A
Magnesium 22mg 23mg 0%
Sugar 4.42g 0.82g N/A
Sodium 1mg 6mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B2 0.038mg 0.032mg 0%
Choline 12.3mg 12.1mg 0%
Saturated fat 0.019g 0.025g 0%
Monounsaturated fat 0.064g 0.002g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
16%
Raspberry
17%
Potato
Minerals Daily Need Coverage Score
20%
Raspberry
19%
Potato

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.6g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.5)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.