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Tapioca vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between tapioca and potatoes

  • Tapioca has more vitamin B12 and calcium; however, potatoes are higher in vitamin B6, iron, potassium, copper, vitamin C, manganese, fiber, and vitamin B3.
  • Potatoes cover your daily need for vitamin B6, 21% more than tapioca.

These are the specific foods used in this comparison Puddings, tapioca, dry mix, prepared with 2% milk and Potatoes, baked, flesh, and skin, without salt.

Infographic

Tapioca 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 32% 12% 2.3% 4% 9.5% 35% 16% 0.91% 11%
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +600%
Contains more PhosphorusPhosphorus +17.1%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +302.3%
Contains more IronIron +1700%
Contains more CopperCopper +883.3%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +3028.6%
~equal in Zinc ~0.36mg

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 2.3% 16% 0% 14% 7.5% 33% 1.4% 17% 7.6% 31% 0% 3% 0%
Potato
9
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +197.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1271.4%
Contains more Vitamin B1Vitamin B1 +113.3%
Contains more Vitamin B3Vitamin B3 +1780%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B6Vitamin B6 +842.4%
Contains more FolateFolate +600%

All nutrients comparison - raw data values

Nutrient Tapioca Potato DV% diff.
Vitamin B6 0.033mg 0.311mg 21%
Iron 0.06mg 1.08mg 13%
Copper 0.012mg 0.118mg 12%
Potassium 133mg 535mg 12%
Vitamin B12 0.25µg 0µg 10%
Vitamin C 0.7mg 9.6mg 10%
Calcium 105mg 15mg 9%
Fiber 0g 2.2g 9%
Manganese 0.007mg 0.219mg 9%
Vitamin B3 0.075mg 1.41mg 8%
Vitamin B2 0.143mg 0.048mg 7%
Starch 17.27g 7%
Folate 4µg 28µg 6%
Vitamin D 0.9µg 0µg 5%
Sodium 121mg 10mg 5%
Vitamin A 47µg 1µg 5%
Saturated fat 0.991g 0.034g 4%
Vitamin D 34 IU 0 IU 4%
Magnesium 12mg 28mg 4%
Vitamin B1 0.03mg 0.064mg 3%
Selenium 2µg 0.4µg 3%
Choline 14.8mg 3%
Vitamin K 2µg 2%
Phosphorus 82mg 70mg 2%
Cholesterol 6mg 0mg 2%
Fats 1.67g 0.13g 2%
Vitamin B5 0.277mg 0.376mg 2%
Monounsaturated fat 0.452g 0.003g 1%
Calories 105kcal 93kcal 1%
Protein 2.88g 2.5g 1%
Carbs 19.56g 21.15g 1%
Net carbs 19.56g 18.95g N/A
Sugar 1.18g N/A
Zinc 0.35mg 0.36mg 0%
Vitamin E 0.04mg 0%
Polyunsaturated fat 0.061g 0.057g 0%
Tryptophan 0.041mg 0.025mg 0%
Threonine 0.13mg 0.081mg 0%
Isoleucine 0.173mg 0.08mg 0%
Leucine 0.282mg 0.119mg 0%
Lysine 0.228mg 0.13mg 0%
Methionine 0.073mg 0.038mg 0%
Phenylalanine 0.139mg 0.099mg 0%
Valine 0.192mg 0.125mg 0%
Histidine 0.078mg 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 g
Potato
2
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 ProteinProtein +15.2%
Contains more FatsFats +1184.6%
Contains more OtherOther +51.1%
~equal in Carbs ~21.15g
~equal in Water ~74.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.991 g
Monounsaturated fat: Mono. Fat 0.452 g
Polyunsaturated fat: Poly. Fat 0.061 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +14966.7%
Contains less Sat. FatSaturated fat -96.6%
~equal in Polyunsaturated fat ~0.057g

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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. Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/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.