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Potato vs. Chicken meat — In-Depth Nutrition Comparison

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Summary of differences between potatoes and chicken meat

  • Potatoes have more vitamin C; however, chicken meat is higher in vitamin B3, selenium, phosphorus, zinc, vitamin B5, vitamin B12, and choline.
  • Chicken meat covers your daily need for vitamin B3, 44% more than potatoes.
  • Potatoes have less saturated fat.
  • The glycemic index of potatoes is higher.

These are the specific foods used in this comparison Potatoes, baked, flesh, and skin, without salt and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Potato vs Chicken meat 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.
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +21.7%
Contains more PotassiumPotassium +139.9%
Contains more CopperCopper +78.8%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +995%
Contains more IronIron +16.7%
Contains more ZincZinc +438.9%
Contains more PhosphorusPhosphorus +160%
Contains more SeleniumSelenium +5875%
~equal in Calcium ~15mg

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.
Potato
Potato
2
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +460%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +501.9%
Contains more Vitamin B5Vitamin B5 +173.9%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20%
Contains more CholineCholine +345.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg

All nutrients comparison - raw data values

Nutrient Potato Chicken meat DV% diff.
Protein 2.5g 27.3g 50%
Vitamin B3 1.41mg 8.487mg 44%
Selenium 0.4µg 23.9µg 43%
Cholesterol 0mg 88mg 29%
Fats 0.13g 13.6g 21%
Polyunsaturated fat 0.057g 2.97g 19%
Saturated fat 0.034g 3.79g 17%
Phosphorus 70mg 182mg 16%
Zinc 0.36mg 1.94mg 14%
Vitamin B5 0.376mg 1.03mg 13%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 0.003g 5.34g 13%
Vitamin C 9.6mg 0mg 11%
Potassium 535mg 223mg 9%
Fiber 2.2g 0g 9%
Manganese 0.219mg 0.02mg 9%
Choline 14.8mg 65.9mg 9%
Vitamin B2 0.048mg 0.168mg 9%
Vitamin B6 0.311mg 0.4mg 7%
Calories 93kcal 239kcal 7%
Carbs 21.15g 0g 7%
Starch 17.27g 7%
Folate 28µg 5µg 6%
Copper 0.118mg 0.066mg 6%
Vitamin A 1µg 48µg 5%
Sodium 10mg 82mg 3%
Vitamin E 0.04mg 0.27mg 2%
Iron 1.08mg 1.26mg 2%
Magnesium 28mg 23mg 1%
Net carbs 18.95g 0g N/A
Vitamin D 0 IU 2 IU 0%
Calcium 15mg 15mg 0%
Sugar 1.18g 0g N/A
Vitamin B1 0.064mg 0.063mg 0%
Vitamin K 2µg 2.4µg 0%
Tryptophan 0.025mg 0.305mg 0%
Threonine 0.081mg 1.128mg 0%
Isoleucine 0.08mg 1.362mg 0%
Leucine 0.119mg 1.986mg 0%
Lysine 0.13mg 2.223mg 0%
Methionine 0.038mg 0.726mg 0%
Phenylalanine 0.099mg 1.061mg 0%
Valine 0.125mg 1.325mg 0%
Histidine 0.042mg 0.802mg 0%
Fructose 0.34g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26%
Contains more OtherOther +-480%
Contains more ProteinProtein +992%
Contains more FatsFats +10361.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +177900%
Contains more Poly. FatPolyunsaturated fat +5110.5%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.