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White Bread vs. Potato — In-Depth Nutrition Comparison

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Differences between White Bread and Potato

  • White Bread has more Selenium, Vitamin B1, Iron, Folate, Vitamin B3, Vitamin B2, and Manganese, while Potato has more Vitamin C, and Vitamin B6.
  • White Bread's daily need coverage for Selenium is 39% higher.
  • Potato contains 82 times less Sodium than White Bread. White Bread contains 490mg of Sodium, while Potato contains 6mg.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Potatoes, flesh and skin, raw.

Infographic

White Bread 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" 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Potato
2
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 +1100%
Contains more IronIron +345.7%
Contains more ZincZinc +146.7%
Contains more PhosphorusPhosphorus +71.9%
Contains more ManganeseManganese +168%
Contains more SeleniumSelenium +5400%
Contains more PotassiumPotassium +237.3%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~23mg
~equal in Copper ~0.11mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Potato
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +558%
Contains more Vitamin B2Vitamin B2 +659.4%
Contains more Vitamin B3Vitamin B3 +350.5%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more FolateFolate +640%
Contains more CholineCholine +20.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B6Vitamin B6 +242.5%
Contains more Vitamin KVitamin K +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Potato
1
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 +331.7%
Contains more FatsFats +3600%
Contains more CarbsCarbs +182.6%
Contains more OtherOther +76.8%
Contains more WaterWater +117.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated Fat: Sat. Fat 0.698 g
Monounsaturated Fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
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 +29850%
Contains more Poly. FatPolyunsaturated fat +3714.3%
Contains less Sat. FatSaturated Fat -96.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +143.1%
Contains more GlucoseGlucose +406.5%
Contains more FructoseFructose +834.6%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Potato
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White Bread Potato Opinion
Calories 266kcal 77kcal White Bread
Protein 8.85g 2.05g White Bread
Fats 3.33g 0.09g White Bread
Vitamin C 0mg 19.7mg Potato
Net carbs 46.72g 15.39g White Bread
Carbs 49.42g 17.49g White Bread
Magnesium 23mg 23mg
Calcium 144mg 12mg White Bread
Potassium 126mg 425mg Potato
Iron 3.61mg 0.81mg White Bread
Sugar 5.67g 0.82g Potato
Fiber 2.7g 2.1g White Bread
Copper 0.101mg 0.11mg Potato
Zinc 0.74mg 0.3mg White Bread
Starch 37.17g 15.29g White Bread
Phosphorus 98mg 57mg White Bread
Sodium 490mg 6mg Potato
Vitamin A 1IU 2IU Potato
Vitamin E 0.22mg 0.01mg White Bread
Manganese 0.536mg 0.2mg White Bread
Selenium 22µg 0.4µg White Bread
Vitamin B1 0.533mg 0.081mg White Bread
Vitamin B2 0.243mg 0.032mg White Bread
Vitamin B3 4.78mg 1.061mg White Bread
Vitamin B5 0.536mg 0.295mg White Bread
Vitamin B6 0.087mg 0.298mg Potato
Vitamin K 0.2µg 2µg Potato
Folate 111µg 15µg White Bread
Trans Fat 0.027g 0g Potato
Choline 14.6mg 12.1mg White Bread
Saturated Fat 0.698g 0.025g Potato
Monounsaturated Fat 0.599g 0.002g White Bread
Polyunsaturated fat 1.602g 0.042g White Bread
Tryptophan 0.021mg Potato
Threonine 0.067mg Potato
Isoleucine 0.066mg Potato
Leucine 0.098mg Potato
Lysine 0.107mg Potato
Methionine 0.032mg Potato
Phenylalanine 0.081mg Potato
Valine 0.103mg Potato
Histidine 0.035mg Potato
Fructose 2.43g 0.26g White Bread
Omega-3 - EPA 0.001g 0g White Bread
Omega-3 - ALA 0.166g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White Bread
17%
Potato
Minerals Daily Need Coverage Score
56%
White Bread
19%
Potato

Comparison summary

Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 13)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.2)
Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 484mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.673g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.