Potato vs. Pasta — In-Depth Nutrition Comparison
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How are potatoes and pasta different?
- Potatoes are richer in vitamin B6, potassium, and vitamin C, while pasta is higher in vitamin B1, folate, vitamin B2, protein, and vitamin B12.
- Potatoes cover your daily need for vitamin B6 21% more than pasta.
- Potatoes have a higher glycemic index (86) than pasta (49).
Potatoes, baked, flesh, and skin, without salt and Pasta, fresh-refrigerated, plain, cooked types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +2129.2% |
| Contains more CopperCopper | +26.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +55.6% |
| Contains less SodiumSodium | -40% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +42.1% |
| Contains more Vitamin B5Vitamin B5 | +105.5% |
| Contains more Vitamin B6Vitamin B6 | +814.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B1Vitamin B1 | +226.6% |
| Contains more Vitamin B2Vitamin B2 | +212.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +128.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.311mg | 0.034mg | 21% |
| Potassium | 535mg | 24mg | 15% |
| Vitamin B1 | 0.064mg | 0.209mg | 12% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Cholesterol | 0mg | 33mg | 11% |
| Fiber | 2.2g | 9% | |
| Folate | 28µg | 64µg | 9% |
| Vitamin B2 | 0.048mg | 0.15mg | 8% |
| Starch | 17.27g | 7% | |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Protein | 2.5g | 5.15g | 5% |
| Vitamin B5 | 0.376mg | 0.183mg | 4% |
| Copper | 0.118mg | 0.093mg | 3% |
| Vitamin B3 | 1.41mg | 0.992mg | 3% |
| Choline | 14.8mg | 3% | |
| Calories | 93kcal | 131kcal | 2% |
| Magnesium | 28mg | 18mg | 2% |
| Zinc | 0.36mg | 0.56mg | 2% |
| Vitamin K | 2µg | 2% | |
| Polyunsaturated fat | 0.057g | 0.429g | 2% |
| Fats | 0.13g | 1.05g | 1% |
| Carbs | 21.15g | 24.93g | 1% |
| Calcium | 15mg | 6mg | 1% |
| Iron | 1.08mg | 1.14mg | 1% |
| Phosphorus | 70mg | 63mg | 1% |
| Vitamin A | 1µg | 6µg | 1% |
| Selenium | 0.4µg | 1% | |
| Saturated fat | 0.034g | 0.15g | 1% |
| Protein per 100 calories | 2.7g | 3.9g | N/A |
| Calories per 10 g protein | 372kcal | 254kcal | N/A |
| Weight per 100 calories | 108g | 76g | N/A |
| Net carbs | 18.95g | 24.93g | N/A |
| Sugar | 1.18g | N/A | |
| Sodium | 10mg | 6mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Manganese | 0.219mg | 0.224mg | 0% |
| Monounsaturated fat | 0.003g | 0.124g | 0% |
| Tryptophan | 0.025mg | 0.065mg | 0% |
| Threonine | 0.081mg | 0.134mg | 0% |
| Isoleucine | 0.08mg | 0.197mg | 0% |
| Leucine | 0.119mg | 0.348mg | 0% |
| Lysine | 0.13mg | 0.097mg | 0% |
| Methionine | 0.038mg | 0.079mg | 0% |
| Phenylalanine | 0.099mg | 0.247mg | 0% |
| Valine | 0.125mg | 0.217mg | 0% |
| Histidine | 0.042mg | 0.103mg | 0% |
| Fructose | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +106% |
| Contains more FatsFats | +707.7% |
| Contains more CarbsCarbs | +17.9% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.3% |
| Contains more Mono. FatMonounsaturated fat | +4033.3% |
| Contains more Poly. FatPolyunsaturated fat | +652.6% |
