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Vegetable vs Potato - In-Depth Nutrition Comparison

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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, Vitamin C, Vitamin B6, and Potassium.
  • Vegetable's daily need coverage for Vitamin A 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.

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Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Potato
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Contains more Potassium +151.5%
Contains more Copper +32.5%
Contains more Phosphorus +11.8%
Contains less Sodium -82.9%
Equal in Iron - 0.81
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Contains more Potassium +151.5%
Contains more Copper +32.5%
Contains more Phosphorus +11.8%
Contains less Sodium -82.9%
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 Vitamin K +1075%
Contains more Folate +26.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin A +213750%
Contains more Vitamin E +3700%
Contains more Vitamin B2 +275%
Contains more Vitamin K +1075%
Contains more Folate +26.7%
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 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 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 41)
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.

All nutrients comparison - raw data values

Nutrient Vegetable Potato Opinion
Calories 65 77 Potato
Protein 2.86 2.05 Vegetable
Fats 0.15 0.09 Vegetable
Vitamin C 3.2 19.7 Potato
Carbs 13.09 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 0.81 Vegetable
Calcium 25 12 Vegetable
Potassium 169 425 Potato
Magnesium 22 23 Potato
Sugar 3.12 0.82 Potato
Fiber 4.4 2.1 Vegetable
Copper 0.083 0.11 Potato
Zinc 0.49 0.3 Vegetable
Starch 15.29 Potato
Phosphorus 51 57 Potato
Sodium 35 6 Potato
Vitamin A 4277 2 Vegetable
Vitamin E 0.38 0.01 Vegetable
Vitamin D 0 0
Vitamin B1 0.071 0.081 Potato
Vitamin B2 0.12 0.032 Vegetable
Vitamin B3 0.851 1.061 Potato
Vitamin B5 0.151 0.295 Potato
Vitamin B6 0.074 0.298 Potato
Vitamin B12 0 0
Vitamin K 23.5 2 Vegetable
Folate 19 15 Vegetable
Trans Fat 0 0
Saturated Fat 0.031 0.025 Potato
Monounsaturated Fat 0.01 0.002 Vegetable
Polyunsaturated fat 0.072 0.042 Vegetable
Tryptophan 0.029 0.021 Vegetable
Threonine 0.115 0.067 Vegetable
Isoleucine 0.139 0.066 Vegetable
Leucine 0.19 0.098 Vegetable
Lysine 0.17 0.107 Vegetable
Methionine 0.034 0.032 Vegetable
Phenylalanine 0.12 0.081 Vegetable
Valine 0.149 0.103 Vegetable
Histidine 0.073 0.035 Vegetable
Fructose 0.26 Potato

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.