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 24% 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
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.
| 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% |
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.
| 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 CholineCholine | +99.2% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +71.4% |
| Contains less Sat. FatSaturated fat | -19.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Manganese | 0.379mg | 0.2mg | 8% |
| Potassium | 169mg | 425mg | 8% |
| Vitamin B2 | 0.12mg | 0.032mg | 7% |
| Starch | 15.29g | 6% | |
| Vitamin B5 | 0.151mg | 0.295mg | 3% |
| Copper | 0.083mg | 0.11mg | 3% |
| Protein | 2.86g | 2.05g | 2% |
| Choline | 24.1mg | 12.1mg | 2% |
| Vitamin E | 0.38mg | 0.01mg | 2% |
| Zinc | 0.49mg | 0.3mg | 2% |
| Calories | 65kcal | 77kcal | 1% |
| Folate | 19µg | 15µg | 1% |
| Vitamin B3 | 0.851mg | 1.061mg | 1% |
| Vitamin B1 | 0.071mg | 0.081mg | 1% |
| Sodium | 35mg | 6mg | 1% |
| Phosphorus | 51mg | 57mg | 1% |
| Calcium | 25mg | 12mg | 1% |
| Carbs | 13.09g | 17.49g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
17%
Minerals Daily Need Coverage Score
19%
19%
Comparison summary
Which food is lower in glycemic index?
Vegetable is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.006g)
Which food is cheaper?
Potato is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.