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Spaghetti vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Spaghetti and Potato

  • Spaghetti has more Selenium, however, Potato is higher in Vitamin B6, Potassium, Vitamin C, Iron, Vitamin B3, Vitamin B5, and Folate.
  • Spaghetti covers your daily Selenium needs 47% more than Potato.

Food varieties used in this article are Pasta, cooked, unenriched, without added salt and Potatoes, baked, flesh and skin, without salt.

Infographic

Spaghetti vs Potato 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 less Sodium -90%
Contains more Zinc +41.7%
Contains more Manganese +47%
Contains more Selenium +6500%
Contains more Calcium +114.3%
Contains more Iron +116%
Contains more Magnesium +55.6%
Contains more Phosphorus +20.7%
Contains more Potassium +1115.9%
Contains more Copper +18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains less Sodium -90%
Contains more Zinc +41.7%
Contains more Manganese +47%
Contains more Selenium +6500%
Contains more Calcium +114.3%
Contains more Iron +116%
Contains more Magnesium +55.6%
Contains more Phosphorus +20.7%
Contains more Potassium +1115.9%
Contains more Copper +18%

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.
:
9
Potato
Contains more Vitamin E +50%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +252.5%
Contains more Vitamin B5 +235.7%
Contains more Vitamin B6 +534.7%
Contains more Folate +300%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
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%
Contains more Vitamin E +50%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +252.5%
Contains more Vitamin B5 +235.7%
Contains more Vitamin B6 +534.7%
Contains more Folate +300%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +132%
Contains more Fats +615.4%
Contains more Carbs +45.9%
Contains more Water +20.5%
Contains more Other +375%
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +132%
Contains more Fats +615.4%
Contains more Carbs +45.9%
Contains more Water +20.5%
Contains more Other +375%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4266.7%
Contains more Polyunsaturated fat +471.9%
Contains less Saturated Fat -80.7%
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +4266.7%
Contains more Polyunsaturated fat +471.9%
Contains less Saturated Fat -80.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +50.6%
Contains more Maltose +∞%
Contains more Sucrose +344.4%
Contains more Glucose +1000%
Contains more Fructose +1033.3%
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
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
Contains more Starch +50.6%
Contains more Maltose +∞%
Contains more Sucrose +344.4%
Contains more Glucose +1000%
Contains more Fructose +1033.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Potato Opinion
Net carbs 29.06g 18.95g Spaghetti
Protein 5.8g 2.5g Spaghetti
Fats 0.93g 0.13g Spaghetti
Carbs 30.86g 21.15g Spaghetti
Calories 158kcal 93kcal Spaghetti
Starch 26.01g 17.27g Spaghetti
Fructose 0.03g 0.34g Potato
Sugar 0.56g 1.18g Spaghetti
Fiber 1.8g 2.2g Potato
Calcium 7mg 15mg Potato
Iron 0.5mg 1.08mg Potato
Magnesium 18mg 28mg Potato
Phosphorus 58mg 70mg Potato
Potassium 44mg 535mg Potato
Sodium 1mg 10mg Spaghetti
Zinc 0.51mg 0.36mg Spaghetti
Copper 0.1mg 0.118mg Potato
Manganese 0.322mg 0.219mg Spaghetti
Selenium 26.4µg 0.4µg Spaghetti
Vitamin A 0IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 0.06mg 0.04mg Spaghetti
Vitamin C 0mg 9.6mg Potato
Vitamin B1 0.02mg 0.064mg Potato
Vitamin B2 0.02mg 0.048mg Potato
Vitamin B3 0.4mg 1.41mg Potato
Vitamin B5 0.112mg 0.376mg Potato
Vitamin B6 0.049mg 0.311mg Potato
Folate 7µg 28µg Potato
Vitamin K 0µg 2µg Potato
Tryptophan 0.083mg 0.025mg Spaghetti
Threonine 0.206mg 0.081mg Spaghetti
Isoleucine 0.228mg 0.08mg Spaghetti
Leucine 0.44mg 0.119mg Spaghetti
Lysine 0.133mg 0.13mg Spaghetti
Methionine 0.065mg 0.038mg Spaghetti
Phenylalanine 0.297mg 0.099mg Spaghetti
Valine 0.262mg 0.125mg Spaghetti
Histidine 0.132mg 0.042mg Spaghetti
Saturated Fat 0.176g 0.034g Potato
Monounsaturated Fat 0.131g 0.003g Spaghetti
Polyunsaturated fat 0.326g 0.057g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Potato
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
3%
Spaghetti
17%
Potato
Minerals Daily Need Coverage Score
30%
Spaghetti
22%
Potato

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 37)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.142g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.4)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.