Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Potato
  5. Compare
  6. Potato vs. Pasta

Potato vs. Pasta — In-Depth Nutrition Comparison

Compare

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, 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

Potato vs Pasta 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%
Pasta
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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%
~equal in Iron ~1.14mg
~equal in Phosphorus ~63mg
~equal in Manganese ~0.224mg

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
6
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%
Pasta
Pasta
5
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% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Potato Pasta 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
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more OtherOther +329%
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
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
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +4033.3%
Contains more Poly. FatPolyunsaturated fat +652.6%

People also compare

Potato
Potato vs Corn raw
Corn raw
Potato
Potato vs Sweet potato
Sweet potato
Potato
Potato vs Tomato
Tomato
Pasta
Pasta vs Noodles
Noodles
Pasta
Pasta vs Soba
Soba
Pasta
Pasta vs Khorasan wheat
Khorasan wheat

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.