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  6. Seed vs. Potato

Seed vs. Potato — In-Depth Nutrition Comparison

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How are Seed and Potato different?

  • Seed is higher than Potato in Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Seed covers your daily need of Fiber 129% more than Potato.
  • Seed contains 138 times more Selenium than Potato. Seed contains 55.2µg of Selenium, while Potato contains 0.4µg.

Seeds, chia seeds, dried and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Seed 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.
Seed
Seed
8
:
2
Potato
Potato
Contains more Calcium +5158.3%
Contains more Iron +853.1%
Contains more Magnesium +1356.5%
Contains more Phosphorus +1408.8%
Contains more Zinc +1426.7%
Contains more Copper +740%
Contains more Manganese +1261.5%
Contains more Selenium +13700%
Contains less Sodium -62.5%
Equal in Potassium - 425
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +5158.3%
Contains more Iron +853.1%
Contains more Magnesium +1356.5%
Contains more Phosphorus +1408.8%
Contains more Zinc +1426.7%
Contains more Copper +740%
Contains more Manganese +1261.5%
Contains more Selenium +13700%
Contains less Sodium -62.5%
Equal in Potassium - 425

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.
Seed
Seed
6
:
5
Potato
Potato
Contains more Vitamin A +2600%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +431.3%
Contains more Vitamin B3 +732.2%
Contains more Folate +226.7%
Contains more Vitamin C +1131.3%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +2600%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +431.3%
Contains more Vitamin B3 +732.2%
Contains more Folate +226.7%
Contains more Vitamin C +1131.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Potato
Potato
Contains more Protein +706.8%
Contains more Fats +34055.6%
Contains more Carbs +140.8%
Contains more Other +328.6%
Contains more Water +1266.4%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Potato
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 Protein +706.8%
Contains more Fats +34055.6%
Contains more Carbs +140.8%
Contains more Other +328.6%
Contains more Water +1266.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +115350%
Contains more Polyunsaturated fat +56245.2%
Contains less Saturated Fat -99.2%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +115350%
Contains more Polyunsaturated fat +56245.2%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Potato
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals 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 Seed Potato Opinion
Net carbs 7.72g 15.39g Potato
Protein 16.54g 2.05g Seed
Fats 30.74g 0.09g Seed
Carbs 42.12g 17.49g Seed
Calories 486kcal 77kcal Seed
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g Seed
Fiber 34.4g 2.1g Seed
Calcium 631mg 12mg Seed
Iron 7.72mg 0.81mg Seed
Magnesium 335mg 23mg Seed
Phosphorus 860mg 57mg Seed
Potassium 407mg 425mg Potato
Sodium 16mg 6mg Potato
Zinc 4.58mg 0.3mg Seed
Copper 0.924mg 0.11mg Seed
Manganese 2.723mg 0.2mg Seed
Selenium 55.2µg 0.4µg Seed
Vitamin A 54IU 2IU Seed
Vitamin E 0.5mg 0.01mg Seed
Vitamin C 1.6mg 19.7mg Potato
Vitamin B1 0.62mg 0.081mg Seed
Vitamin B2 0.17mg 0.032mg Seed
Vitamin B3 8.83mg 1.061mg Seed
Vitamin B5 0.295mg Potato
Vitamin B6 0.298mg Potato
Folate 49µg 15µg Seed
Vitamin K 2µg Potato
Tryptophan 0.436mg 0.021mg Seed
Threonine 0.709mg 0.067mg Seed
Isoleucine 0.801mg 0.066mg Seed
Leucine 1.371mg 0.098mg Seed
Lysine 0.97mg 0.107mg Seed
Methionine 0.588mg 0.032mg Seed
Phenylalanine 1.016mg 0.081mg Seed
Valine 0.95mg 0.103mg Seed
Histidine 0.531mg 0.035mg Seed
Trans Fat 0.14g 0g Potato
Saturated Fat 3.33g 0.025g Potato
Monounsaturated Fat 2.309g 0.002g Seed
Polyunsaturated fat 23.665g 0.042g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
18%
Potato
Minerals Daily Need Coverage Score
221%
Seed
19%
Potato

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 71)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 3.305g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.