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Comparing Nutrients in 100 calories White PotatoesVS Red Potatoes

Weight per 100 calories

White Potatoes
145g
Red Potatoes
143g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - White Potatoes or Red Potatoes?

Macros Ratio

Protein Fat Carbs

White Potatoes
10%
1%
89%
Red Potatoes
10%
2%
88%
100 kcal ▼

Macro Nutrients

White Potatoesvs Red Potatoes
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.15%0.14g
Fat
0.21%0.2g
0.14 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.12%0.038g
Saturated Fat
0.16%0.05g
0.038 gvs0.05 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
0.91%0.014g
Omega 3
1.25%0.02g
0.014 gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.27%0.046g
Omega 6
0.37%0.063g
0.046 gvs0.063 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.5%22.8g
Carbohydrate
17.5%22.7g
22.8 gvs22.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.3%1.67g
Sugars
2.54%1.84g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.67 gvs1.84 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
0.68%0.49g
Fructose
0.61%0.44g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
0.49 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.77g
Glucose
%0.57g
0.77 gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.41g
Sucrose
%0.41g
0.41 gvs0.41 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
9.15%3.48g
Fiber
6.4%2.43g
3.48 gvs2.43 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.35%2.43g
Protein
4.82%2.7g
2.43 gvs2.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

White Potatoesvs Red Potatoes
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.57%0.1mg
Vitamin B1
9.64%0.12mg
Thiamine
0.1 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.8%0.049mg
Vitamin B2
3.4%0.044mg
Riboflavin
0.049 mgvs0.044 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
9.66%1.54mg
Vitamin B3
10.3%1.64mg
Niacin, nicotinic acid, niacinamide
1.54 mgvs1.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.14%0.41mg
Vitamin B5
7.97%0.4mg
Pantothenic acid
0.41 mgvs0.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.6%0.29mg
Vitamin B6
18.7%0.24mg
Pyridoxine
0.29 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
6.52%26μg
Vitamin B9
6.43%25.7μg
Folates and Folic Acid
26 μgvs25.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14.7%13mg
Vitamin C
13.7%12.3mg
Ascorbic acid
13 mgvs12.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.097%0.014mg
Vitamin E
0.095%0.014mg
Tocopherols and Tocotrienols
0.014 mgvs0.014 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.93%2.3μg
Vitamin K
3.45%4.14μg
Phytomenadione or phylloquinone
2.3 μgvs4.14 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Potatoesvs Red Potatoes
1.3%13mg
Calcium
1.43%14.3mg
13 mgvs14.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
18.7%0.17mg
Copper
21.3%0.19mg
0.17 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
9.42%0.75mg
Iron
13%1.04mg
0.75 mgvs1.04 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
7.25%30.4mg
Magnesium
7.5%31.4mg
30.4 mgvs31.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
9.14%0.21mg
Manganese
8.76%0.2mg
0.21 mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
13%90mg
Phosphorus
12.4%87mg
90 mgvs87 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
17.3%590mg
Potassium
19%650mg
590 mgvs650 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.79%0.43μg
Selenium
1.3%0.71μg
0.43 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.55%23mg
Sodium
1.7%25.7mg
23 mgvs25.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.82%0.42mg
Zinc
4.3%0.47mg
0.42 mgvs0.47 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
3.2%118g
Water
3.13%116g
118 gvs116 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of White Potatoes vs Red Potatoes:
Comparing minerals per 100 calories for White Potatoes vs Red Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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