Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Vegetable vs Potato - In-Depth Nutrition Comparison

Compare

What are the main differences between Vegetable and Potato?

  • Vegetable is richer in Vitamin K, Fiber, Manganese, and Vitamin B2, yet Potato is richer in Vitamin A RAE, Vitamin C, Vitamin B6, and Potassium.
  • Vegetable's daily need coverage for Vitamin A RAE is 24% higher.
  • Vegetable has 12 times more Vitamin K than Potato. Vegetable has 23.5µg of Vitamin K, while Potato has 2µg.
  • Potato contains less Sugar.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Potatoes, flesh and skin, raw types in this comparison.

Infographic

Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Contains more Phosphorus +11.8%
Contains more Potassium +151.5%
Contains less Sodium -82.9%
Contains more Copper +32.5%
Equal in Iron - 0.81
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Contains more Phosphorus +11.8%
Contains more Potassium +151.5%
Contains less Sodium -82.9%
Contains more Copper +32.5%
Equal in Iron - 0.81
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Potato
Contains more Vitamin A +213750%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +275%
Contains more Folate +26.7%
Contains more Vitamin K +1075%
Contains more Vitamin C +515.6%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +302.7%
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%
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 +213750%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +275%
Contains more Folate +26.7%
Contains more Vitamin K +1075%
Contains more Vitamin C +515.6%
Contains more Vitamin B1 +14.1%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +302.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Potato
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 Vegetable Potato Opinion
Net carbs 8.69g 15.39g Potato
Protein 2.86g 2.05g Vegetable
Fats 0.15g 0.09g Vegetable
Carbs 13.09g 17.49g Potato
Calories 65kcal 77kcal Potato
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 3.12g 0.82g Potato
Fiber 4.4g 2.1g Vegetable
Calcium 25mg 12mg Vegetable
Iron 0.82mg 0.81mg Vegetable
Magnesium 22mg 23mg Potato
Phosphorus 51mg 57mg Potato
Potassium 169mg 425mg Potato
Sodium 35mg 6mg Potato
Zinc 0.49mg 0.3mg Vegetable
Copper 0.083mg 0.11mg Potato
Vitamin A 4277IU 2IU Vegetable
Vitamin E 0.38mg 0.01mg Vegetable
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 19.7mg Potato
Vitamin B1 0.071mg 0.081mg Potato
Vitamin B2 0.12mg 0.032mg Vegetable
Vitamin B3 0.851mg 1.061mg Potato
Vitamin B5 0.151mg 0.295mg Potato
Vitamin B6 0.074mg 0.298mg Potato
Folate 19µg 15µg Vegetable
Vitamin B12 0µg 0µg
Vitamin K 23.5µg 2µg Vegetable
Tryptophan 0.029mg 0.021mg Vegetable
Threonine 0.115mg 0.067mg Vegetable
Isoleucine 0.139mg 0.066mg Vegetable
Leucine 0.19mg 0.098mg Vegetable
Lysine 0.17mg 0.107mg Vegetable
Methionine 0.034mg 0.032mg Vegetable
Phenylalanine 0.12mg 0.081mg Vegetable
Valine 0.149mg 0.103mg Vegetable
Histidine 0.073mg 0.035mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.031g 0.025g Potato
Monounsaturated Fat 0.01g 0.002g Vegetable
Polyunsaturated fat 0.072g 0.042g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Vegetable
18
Potato
Mineral Summary Score
17
Vegetable
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Vegetable
12%
Potato
Carbohydrates
13%
Vegetable
17%
Potato
Fats
1%
Vegetable
0%
Potato

Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.