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
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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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |