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Vegetable vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between vegetable and potatoes?

  • Vegetable is richer in vitamin A, vitamin K, fiber, manganese, and vitamin B2, yet potatoes are richer in vitamin C, vitamin B6, and potassium.
  • Vegetable's daily need coverage for vitamin A is 86% higher.
  • Vegetable has 12 times more vitamin K than potatoes. Vegetable has 23.5µg of vitamin K, while potatoes have 2µg.
  • Potatoes contain less sugar.
  • Vegetable has a lower glycemic index than potatoes.

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" 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +108.3%
Contains more ZincZinc +63.3%
Contains more ManganeseManganese +89.5%
Contains more PotassiumPotassium +151.5%
Contains more CopperCopper +32.5%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +33.3%
~equal in Magnesium ~23mg
~equal in Iron ~0.81mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Potato
Potato
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin KVitamin K +1075%
Contains more FolateFolate +26.7%
Contains more Vitamin CVitamin C +515.6%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B5Vitamin B5 +95.4%
Contains more Vitamin B6Vitamin B6 +302.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Potato DV% diff.
Vitamin A 214µg 0µg 24%
Vitamin C 3.2mg 19.7mg 18%
Vitamin K 23.5µg 2µg 18%
Vitamin B6 0.074mg 0.298mg 17%
Fiber 4.4g 2.1g 9%
Potassium 169mg 425mg 8%
Manganese 0.379mg 0.2mg 8%
Vitamin B2 0.12mg 0.032mg 7%
Starch 15.29g 6%
Copper 0.083mg 0.11mg 3%
Vitamin B5 0.151mg 0.295mg 3%
Protein 2.86g 2.05g 2%
Zinc 0.49mg 0.3mg 2%
Vitamin E 0.38mg 0.01mg 2%
Choline 24.1mg 12.1mg 2%
Calories 65kcal 77kcal 1%
Carbs 13.09g 17.49g 1%
Calcium 25mg 12mg 1%
Phosphorus 51mg 57mg 1%
Sodium 35mg 6mg 1%
Vitamin B1 0.071mg 0.081mg 1%
Vitamin B3 0.851mg 1.061mg 1%
Folate 19µg 15µg 1%
Protein per 100 calories 4.4g 2.7g N/A
Calories per 10 g protein 227kcal 376kcal N/A
Weight per 100 calories 154g 130g N/A
Fats 0.15g 0.09g 0%
Net carbs 8.69g 15.39g N/A
Magnesium 22mg 23mg 0%
Iron 0.82mg 0.81mg 0%
Sugar 3.12g 0.82g N/A
Selenium 0.3µg 0.4µg 0%
Saturated fat 0.031g 0.025g 0%
Monounsaturated fat 0.01g 0.002g 0%
Polyunsaturated fat 0.072g 0.042g 0%
Tryptophan 0.029mg 0.021mg 0%
Threonine 0.115mg 0.067mg 0%
Isoleucine 0.139mg 0.066mg 0%
Leucine 0.19mg 0.098mg 0%
Lysine 0.17mg 0.107mg 0%
Methionine 0.034mg 0.032mg 0%
Phenylalanine 0.12mg 0.081mg 0%
Valine 0.149mg 0.103mg 0%
Histidine 0.073mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Potato
Potato
2
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 ProteinProtein +39.5%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +33.6%
Contains more OtherOther +67.2%
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +71.4%
Contains less Sat. FatSaturated fat -19.4%

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. 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.