Nutrition Comparison Tool

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      Boiled Potatoes
      ×
      Potatoes Boiled Cooked Without Skin Flesh Without Salt
      ×
      Potatoes Microwaved Cooked In Skin Flesh Without Salt
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 6% DV 118 calories
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 3% DV 67 calories
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 4% DV 78 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 0% DV 0.14g
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 0% DV 0.08g
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 0% DV 0.08g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 10% DV 27.4g
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 6% DV 15.6g
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 7% DV 18.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 5% DV 2.5g
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 3% DV 1.3g
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 3% DV 1.6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 0% DV 0mg
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 0% DV 0mg
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 0% DV 0.04g
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 0% DV 0.02g
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 0% DV 0.02g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 9% DV 2.4g
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 5% DV 1.4g
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 4% DV 1.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 2% DV 1.2g
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 1% DV 0.69g
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 2% DV 0.42mg
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 1% DV 0.24mg
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 2% DV 0.32mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 1% DV 6.8mg
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 0% DV 6.2mg
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 0% DV 3.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Boiled Potatoes 1 potato (2-1/2 inch dia, sphere) (x1) 11% DV 515.4mg
      • Potatoes Boiled Cooked Without Skin Flesh Without Salt 1/2 cup (x1) 5% DV 255.8mg
      • Potatoes Microwaved Cooked In Skin Flesh Without Salt 1/2 cup (x1) 7% DV 320.6mg
      Comparison Table

      Table Legend

      1. Boiled Potatoes
      2. Potatoes Boiled Cooked Without Skin Flesh Without Salt
      3. Potatoes Microwaved Cooked In Skin Flesh Without Salt
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 136 78 78
      Calories
      (%DV)
      118
      (6%)
      67
      (3%)
      78
      (4%)
      Fat (g)
      (%DV)
      0.14
      (0%)
      0.08
      (0%)
      0.08
      (0%)
      Protein (g)
      (%DV)
      2.5
      (5%)
      1.3
      (3%)
      1.6
      (3%)
      Carbohydrate (g)
      (%DV)
      27.4
      (10%)
      15.6
      (6%)
      18.2
      (7%)
      Sugars (g)
      (%DV)
      1.2
      (2%)
      0.69
      (1%)
      --
      (--%)
      Fiber (g)
      (%DV)
      2.4
      (9%)
      1.4
      (5%)
      1.2
      (4%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.04
      (0%)
      0.02
      (0%)
      0.02
      (0%)
      Net-Carbs (g) 24.9
      14.2
      16.9
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 136 78 78
      Calcium (mg)
      (%DV)
      6.8
      (1%)
      6.2
      (0%)
      3.9
      (0%)
      Iron, Fe (mg)
      (%DV)
      0.42
      (2%)
      0.24
      (1%)
      0.32
      (2%)
      Potassium, K (mg)
      (%DV)
      515.4
      (11%)
      255.8
      (5%)
      320.6
      (7%)
      Magnesium (mg)
      (%DV)
      29.9
      (7%)
      15.6
      (4%)
      19.5
      (5%)
      Phosphorus, P (mg)
      (%DV)
      59.8
      (5%)
      31.2
      (2%)
      85
      (7%)
      Sodium (mg)
      (%DV)
      5.4
      (0%)
      3.9
      (0%)
      5.5
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.41
      (4%)
      0.21
      (2%)
      0.26
      (2%)
      Copper, Cu (mg)
      (%DV)
      0.26
      (28%)
      0.13
      (14%)
      0.18
      (21%)
      Manganese (mg)
      (%DV)
      0.19
      (8%)
      0.11
      (5%)
      0.13
      (6%)
      Selenium, Se (mcg)
      (%DV)
      0.41
      (1%)
      0.23
      (0%)
      0.31
      (1%)
      Fluoride, F (mcg)
      (%AI)
      67.2
      (2%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 136 78 78
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      17.7
      (20%)
      5.8
      (6%)
      11.8
      (13%)
      Thiamin (B1) (mg)
      (%DV)
      0.14
      (12%)
      0.08
      (6%)
      0.1
      (8%)
      Riboflavin (B2) (mg)
      (%DV)
      0.03
      (2%)
      0.01
      (1%)
      0.02
      (2%)
      Niacin (B3) (mg)
      (%DV)
      2
      (12%)
      1
      (6%)
      1.3
      (8%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.71
      (14%)
      0.4
      (8%)
      0.47
      (9%)
      Vitamin B6 (mg)
      (%DV)
      0.41
      (24%)
      0.21
      (12%)
      0.25
      (15%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      13.6
      (3%)
      7
      (2%)
      9.4
      (2%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      13.6
      (3%)
      7
      (2%)
      9.4
      (2%)
      Folate DFE (mcg)
      (%)
      13.6
      (3%)
      7
      (2%)
      9.4
      (2%)
      Choline (mg)
      (%DV)
      18.4
      (3%)
      10.3
      (2%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      2.7
      (0%)
      0.78
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 4.1 1.6 0
      Lycopene (mcg) 0
      0
      --
      Lut + Zeaxanthin (mcg) 13.6
      7
      --
      Vitamin E (mg)
      (%DV)
      0.01
      (0%)
      0.01
      (0%)
      --
      (--%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      3
      (2%)
      1.7
      (1%)
      --
      (--%)
      Vitamin K1 (mcg) --
      --
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 136 78 78
      Water (g) 104.7
      60.4
      57.4
      Ash (g) 1
      0.56
      0.76
      Alcohol (g) 0
      0
      --
      Caffeine (mg) 0
      0
      --
      Theobromine (mg) 0
      0
      --
      PRAL score -8.29
      -4.08
      -3.38
        Carbohydrates
      Food # 1 2 3
      Weight (g) 136 78 78
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.26
      0.14
      --
      Glucose (Dextrose) (g) 0.46
      0.26
      --
      Fructose (g) 0.39
      0.22
      --
      Lactose (g) 0
      0
      --
      Maltose (g) 0
      0
      --
      Galactose (g) 0
      0
      --
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 136 78 78
      Monounsaturated Fats (g) 0.003
      0.002
      0.002
      Polyunsaturated Fats (g) 0.058
      0.034
      0.034
      Omega 3s (g)
      (%AI)
      0.014
      (1%)
      0.008
      (0%)
      0.008
      (0%)
      Omega 6s (g)
      (%AI)
      0.044
      (0%)
      0.025
      (0%)
      0.025
      (0%)
      Omega 3 to Omega 6 Ratio 0.31
      0.31
      0.31
      Omega 6 to Omega 3 Ratio 3.2
      3.2
      3.2
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      --
      Docosapentaenoic Acid (DPA) (g) 0
      0
      --
      Docosahexaenoic Acid (DHA) (g) 0
      0
      --
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      --
      Caproic (6:0) (g) 0
      0
      --
      Caprylic Acid (8:0) (g) 0
      0
      --
      Capric Acid (10:0) (g) 0.001
      0.001
      0.001
      Lauric Acid (12:0) (g) 0.004
      0.002
      0.002
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.001
      0.001
      0.001
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 0.022
      0.012
      0.012
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 0.005
      0.003
      0.003
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0.001
      0.001
      0.001
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 0.001
      0.001
      0.001
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      --
      Docosenoic Acid (22:1) (g) 0
      0
      --
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.044
      0.025
      0.025
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.014
      0.008
      0.008
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      --
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      --
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 136 78 78
      Essential  
      Histidine (mg)
      (%RDI)
      56
      (8%)
      30
      (4%)
      36
      (5%)
      Isoleucine (mg)
      (%RDI)
      103
      (7%)
      55
      (4%)
      66
      (5%)
      Leucine (mg)
      (%RDI)
      152
      (6%)
      80
      (3%)
      98
      (4%)
      Lysine (mg)
      (%RDI)
      155
      (7%)
      81
      (4%)
      100
      (5%)
      Methionine (mg)
      (%RDI)
      41
      (6%)
      21
      (3%)
      26
      (4%)
      Phenylalanine (mg)
      (%RDI)
      113
      (13%)
      59
      (7%)
      73
      (8%)
      Threonine (mg)
      (%RDI)
      92
      (9%)
      48
      (5%)
      59
      (6%)
      Tryptophan (mg)
      (%RDI)
      39
      (14%)
      21
      (8%)
      26
      (9%)
      Valine (mg)
      (%RDI)
      143
      (8%)
      75
      (4%)
      92
      (5%)
      Conditional  
      Arginine (mg) 117
      62
      76
      Cystine (mg)
      (%RDI)
      33
      (11%)
      17
      (6%)
      21
      (7%)
      Glycine (mg) 76
      40
      48
      Proline (mg) 91
      48
      59
      Tyrosine (mg)
      (%RDI)
      94
      (11%)
      50
      (6%)
      61
      (7%)
      Non-Essential  
      Alanine (mg) 78
      41
      51
      Aspartic acid (mg) 622
      327
      401
      Betaine (mg) 0.27
      0.16
      --
      Glutamic acid (mg) 427
      224
      275
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 110
      59
      71
      Data Source
      Boiled Potatoes
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Potatoes Boiled Cooked Without Skin Flesh Without Salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Potatoes Microwaved Cooked In Skin Flesh Without Salt
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.