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  6. Vegetable vs. Potato

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 A RAE, Vitamin K, Fiber, Manganese, and Vitamin B2, yet Potato is richer in 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
4
:
6
Potato
Potato
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Contains more Manganese +89.5%
Contains more Phosphorus +11.8%
Contains more Potassium +151.5%
Contains less Sodium -82.9%
Contains more Copper +32.5%
Contains more Selenium +33.3%
Equal in Iron - 0.81
Equal in Magnesium - 23
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +108.3%
Contains more Zinc +63.3%
Contains more Manganese +89.5%
Contains more Phosphorus +11.8%
Contains more Potassium +151.5%
Contains less Sodium -82.9%
Contains more Copper +32.5%
Contains more Selenium +33.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
5
:
5
Potato
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%
Vegetable
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%
Potato
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +71.4%
Contains less Saturated Fat -19.4%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +71.4%
Contains less Saturated 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.
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 15.29g Potato
Fructose 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
Manganese 0.379mg 0.2mg Vegetable
Selenium 0.3µg 0.4µg Potato
Vitamin A 4277IU 2IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0.01mg Vegetable
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 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
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

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
36%
Vegetable
18%
Potato
Minerals Daily Need Coverage Score
19%
Vegetable
19%
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

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.