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Potato vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between potatoes and eggs

  • Potatoes have more vitamin B6; however, eggs are higher in copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
  • Eggs cover your daily need for copper, 209% more than potatoes.
  • Potatoes have 3 times more vitamin B6 than eggs. While potatoes have 0.311mg of vitamin B6, eggs have only 0.121mg.
  • 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 Egg, whole, cooked, hard-boiled.

Infographic

Potato vs Egg 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
4
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%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +180%
Contains more PotassiumPotassium +324.6%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +742.3%
Contains more CalciumCalcium +233.3%
Contains more IronIron +10.2%
Contains more CopperCopper +1594.9%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +145.7%
Contains more SeleniumSelenium +7600%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Egg
Egg
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2103.1%
Contains more Vitamin B6Vitamin B6 +157%
Contains more Vitamin KVitamin K +566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin EVitamin E +2475%
Contains more Vitamin B2Vitamin B2 +968.8%
Contains more Vitamin B5Vitamin B5 +271.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +57.1%
~equal in Vitamin B1 ~0.066mg

All nutrients comparison - raw data values

Nutrient Potato Egg DV% diff.
Copper 0.118mg 2mg 209%
Cholesterol 0mg 373mg 124%
Selenium 0.4µg 30.8µg 55%
Choline 14.8mg 293.8mg 51%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.048mg 0.513mg 36%
Protein 2.5g 12.58g 20%
Vitamin B5 0.376mg 1.398mg 20%
Fats 0.13g 10.61g 16%
Vitamin A 1µg 149µg 16%
Phosphorus 70mg 172mg 15%
Vitamin B6 0.311mg 0.121mg 15%
Saturated fat 0.034g 3.267g 15%
Potassium 535mg 126mg 12%
Vitamin C 9.6mg 0mg 11%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Monounsaturated fat 0.003g 4.077g 10%
Fiber 2.2g 0g 9%
Polyunsaturated fat 0.057g 1.414g 9%
Manganese 0.219mg 0.026mg 8%
Vitamin B3 1.41mg 0.064mg 8%
Carbs 21.15g 1.12g 7%
Starch 17.27g 7%
Vitamin E 0.04mg 1.03mg 7%
Zinc 0.36mg 1.05mg 6%
Sodium 10mg 124mg 5%
Magnesium 28mg 10mg 4%
Calcium 15mg 50mg 4%
Folate 28µg 44µg 4%
Calories 93kcal 155kcal 3%
Iron 1.08mg 1.19mg 1%
Vitamin K 2µg 0.3µg 1%
Protein per 100 calories 2.7g 8.1g N/A
Calories per 10 g protein 372kcal 123kcal N/A
Weight per 100 calories 108g 65g N/A
Unsaturated / Saturated Fat ratio 1.8 1.7 N/A
Net carbs 18.95g 1.12g N/A
Sugar 1.18g 1.12g N/A
Vitamin B1 0.064mg 0.066mg 0%
Tryptophan 0.025mg 0.153mg 0%
Threonine 0.081mg 0.604mg 0%
Isoleucine 0.08mg 0.686mg 0%
Leucine 0.119mg 1.075mg 0%
Lysine 0.13mg 0.904mg 0%
Methionine 0.038mg 0.392mg 0%
Phenylalanine 0.099mg 0.668mg 0%
Valine 0.125mg 0.767mg 0%
Histidine 0.042mg 0.298mg 0%
Fructose 0.34g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +1788.4%
Contains more OtherOther +24.3%
Contains more ProteinProtein +403.2%
Contains more FatsFats +8061.5%
~equal in Water ~74.62g

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +135800%
Contains more Poly. FatPolyunsaturated fat +2380.7%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.