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  6. Red potato vs. Vegetable

Red potato vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between Red potato and Vegetable

  • Red potato has more Potassium, Vitamin B6, Vitamin C, and Copper, however, Vegetable has more Vitamin A RAE, Vitamin K, Fiber, Manganese, and Vitamin B2.
  • Vegetable's daily need coverage for Vitamin A RAE is 24% more.
  • Red potato has 4 times more Vitamin C than Vegetable. Red potato has 12.6mg of Vitamin C, while Vegetable has 3.2mg.

The food varieties used in the comparison are Potatoes, red, flesh and skin, baked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Red potato vs Vegetable 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.
Red potato
Red potato
5
:
5
Vegetable
Vegetable
Contains more Magnesium +27.3%
Contains more Phosphorus +41.2%
Contains more Potassium +222.5%
Contains less Sodium -65.7%
Contains more Copper +109.6%
Contains more Calcium +177.8%
Contains more Iron +17.1%
Contains more Zinc +22.5%
Contains more Manganese +119.1%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Magnesium +27.3%
Contains more Phosphorus +41.2%
Contains more Potassium +222.5%
Contains less Sodium -65.7%
Contains more Copper +109.6%
Contains more Calcium +177.8%
Contains more Iron +17.1%
Contains more Zinc +22.5%
Contains more Manganese +119.1%

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.
Red potato
Red potato
6
:
4
Vegetable
Vegetable
Contains more Vitamin C +293.8%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B6 +186.5%
Contains more Folate +42.1%
Contains more Vitamin A +42670%
Contains more Vitamin E +375%
Contains more Vitamin B2 +140%
Contains more Vitamin K +739.3%
Equal in Vitamin B1 - 0.071
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +293.8%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +125.8%
Contains more Vitamin B6 +186.5%
Contains more Folate +42.1%
Contains more Vitamin A +42670%
Contains more Vitamin E +375%
Contains more Vitamin B2 +140%
Contains more Vitamin K +739.3%
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
2
:
2
Vegetable
Vegetable
Contains more Carbs +49.7%
Contains more Other +92.5%
Contains more Protein +24.3%
Equal in Fats - 0.15
Equal in Water - 83.23
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Carbs +49.7%
Contains more Other +92.5%
Contains more Protein +24.3%
Equal in Fats - 0.15
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Vegetable
Vegetable
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +67.4%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +67.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red potato Vegetable Opinion
Net carbs 17.79g 8.69g Red potato
Protein 2.3g 2.86g Vegetable
Fats 0.15g 0.15g
Carbs 19.59g 13.09g Red potato
Calories 89kcal 65kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 3.12g Red potato
Fiber 1.8g 4.4g Vegetable
Calcium 9mg 25mg Vegetable
Iron 0.7mg 0.82mg Vegetable
Magnesium 28mg 22mg Red potato
Phosphorus 72mg 51mg Red potato
Potassium 545mg 169mg Red potato
Sodium 12mg 35mg Red potato
Zinc 0.4mg 0.49mg Vegetable
Copper 0.174mg 0.083mg Red potato
Manganese 0.173mg 0.379mg Vegetable
Selenium 0.3µg Vegetable
Vitamin A 10IU 4277IU Vegetable
Vitamin A RAE 1µg 214µg Vegetable
Vitamin E 0.08mg 0.38mg Vegetable
Vitamin C 12.6mg 3.2mg Red potato
Vitamin B1 0.072mg 0.071mg Red potato
Vitamin B2 0.05mg 0.12mg Vegetable
Vitamin B3 1.595mg 0.851mg Red potato
Vitamin B5 0.341mg 0.151mg Red potato
Vitamin B6 0.212mg 0.074mg Red potato
Folate 27µg 19µg Red potato
Vitamin K 2.8µg 23.5µg Vegetable
Tryptophan 0.023mg 0.029mg Vegetable
Threonine 0.075mg 0.115mg Vegetable
Isoleucine 0.074mg 0.139mg Vegetable
Leucine 0.109mg 0.19mg Vegetable
Lysine 0.12mg 0.17mg Vegetable
Methionine 0.035mg 0.034mg Red potato
Phenylalanine 0.091mg 0.12mg Vegetable
Valine 0.115mg 0.149mg Vegetable
Histidine 0.039mg 0.073mg Vegetable
Saturated Fat 0.026g 0.031g Red potato
Monounsaturated Fat 0.002g 0.01g Vegetable
Polyunsaturated fat 0.043g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Vegetable
Low Fats diet Equal
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%
Red potato
36%
Vegetable
Minerals Daily Need Coverage Score
22%
Red potato
19%
Vegetable

Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.5)
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

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.