Nutrition Comparison Tool
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Baked Potato (No Skin)
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Baked Potato (With Skin)
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 8% DV 161 calories
  • Baked Potato (With Skin) 1 potato medium (x1) 8% DV 161 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 0% DV 0.17g
  • Baked Potato (With Skin) 1 potato medium (x1) 0% DV 0.22g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 18% DV 37.3g
  • Baked Potato (With Skin) 1 potato medium (x1) 18% DV 36.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 2% DV 3.4g
  • Baked Potato (With Skin) 1 potato medium (x1) 3% DV 4.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 0% DV 0mg
  • Baked Potato (With Skin) 1 potato medium (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 0% DV 0.04g
  • Baked Potato (With Skin) 1 potato medium (x1) 0% DV 0.06g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 10% DV 2.6g
  • Baked Potato (With Skin) 1 potato medium (x1) 15% DV 3.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 6% DV 2.9g
  • Baked Potato (With Skin) 1 potato medium (x1) 4% DV 2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 3% DV 0.61mg
  • Baked Potato (With Skin) 1 potato medium (x1) 10% DV 1.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 1% DV 8.7mg
  • Baked Potato (With Skin) 1 potato medium (x1) 3% DV 26mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 100 grams (x1.73) 26% DV 676.4mg
  • Baked Potato (With Skin) 1 potato medium (x1) 36% DV 925.6mg
Comparison Table

Table Legend

  1. Baked Potato (No Skin)
  2. Baked Potato (With Skin)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 173 173
Calories
(%DV)		 161
(8%)		 161
(8%)
Fat (g)
(%DV)		 0.17
(0%)		 0.22
(0%)
Protein (g)
(%DV)		 3.4
(2%)		 4.3
(3%)
Carbohydrate (g)
(%DV)		 37.3
(18%)		 36.6
(18%)
Sugars (g)
(%DV)		 2.9
(6%)		 2
(4%)
Fiber (g)
(%DV)		 2.6
(10%)		 3.8
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 0.06
(0%)
Net-Carbs (g) 34.7
32.8
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 173 173
Calcium (mg)
(%DV)		 8.7
(1%)		 26
(3%)
Iron, Fe (mg)
(%DV)		 0.61
(3%)		 1.9
(10%)
Potassium, K (mg)
(%DV)		 676.4
(26%)		 925.6
(36%)
Magnesium (mg)
(%DV)		 43.3
(14%)		 48.4
(15%)
Phosphorus, P (mg)
(%DV)		 86.5
(12%)		 121.1
(17%)
Sodium (mg)
(%DV)		 8.7
(1%)		 17.3
(1%)
Zinc, Zn (mg)
(%DV)		 0.5
(6%)		 0.62
(8%)
Copper, Cu (mg)
(%DV)		 0.37
(41%)		 0.2
(23%)
Manganese (mg)
(%DV)		 0.28
(15%)		 0.38
(21%)
Selenium, Se (mcg)
(%DV)		 0.52
(1%)		 0.69
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
0.87
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 173 173
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 22.1
(30%)		 16.6
(22%)
Thiamin (B1) (mg)
(%DV)		 0.18
(17%)		 0.11
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.08
(8%)
Niacin (B3) (mg)
(%DV)		 2.4
(17%)		 2.4
(17%)
Vitamin B5 (PA) (mg)
(%DV)		 0.96
(19%)		 0.65
(13%)
Vitamin B6 (mg)
(%DV)		 0.52
(40%)		 0.54
(41%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 15.6
(4%)		 48.4
(12%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 15.6
(4%)		 48.4
(12%)
Folate DFE (mcg)
(%)		 15.6
(4%)		 48.4
(12%)
Choline (mg)
(%DV)		 25.1
(6%)		 25.6
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 10.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 17.3
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
51.9
Vitamin E (mg)
(%DV)		 0.07
(0%)		 0.07
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.52
(1%)		 3.5
(4%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 173 173
Water (g) 130.5
129.6
Ash (g) 2
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -10.66
-14.54
  Carbohydrates
Food # 1 2
Weight (g) 173 173
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.69
Glucose (Dextrose) (g) --
0.76
Fructose (g) --
0.59
Lactose (g) --
0
Maltose (g) --
0
Galactose (g) --
0
Starch (g) --
29.9
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 173 173
Monounsaturated Fats (g) 0.003
0.005
Polyunsaturated Fats (g) 0.074
0.099
Omega 3s (g)
(%AI)		 0.017
(2%)		 0.022
(2%)
Omega 6s (g)
(%AI)		 0.055
(0%)		 0.074
(1%)
Omega 3 to Omega 6 Ratio 0.31
0.3
Omega 6 to Omega 3 Ratio 3.2
3.31
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) 0.002
0.002
Lauric Acid (12:0) (g) 0.005
0.007
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.002
0.002
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.028
0.038
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.007
0.009
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) 0.002
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.002
0.002
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) 0.055
0.074
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.017
0.022
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
Weight (g) 173 173
Essential  
Histidine (mg)
(%RDI)		 74
(8%)		 73
(8%)
Isoleucine (mg)
(%RDI)		 138
(11%)		 138
(11%)
Leucine (mg)
(%RDI)		 204
(7%)		 206
(7%)
Lysine (mg)
(%RDI)		 206
(8%)		 225
(9%)
Methionine (mg)
(%RDI)		 54
(4%)		 66
(5%)
Phenylalanine (mg)
(%RDI)		 151
(7%)		 171
(8%)
Threonine (mg)
(%RDI)		 123
(9%)		 140
(11%)
Tryptophan (mg)
(%RDI)		 52
(14%)		 43
(12%)
Valine (mg)
(%RDI)		 190
(12%)		 216
(13%)
Conditional  
Arginine (mg) 156
213
Cystine (mg)
(%RDI)		 43
(3%)		 50
(4%)
Glycine (mg) 100
119
Proline (mg) 121
131
Tyrosine (mg)
(%RDI)		 126
(6%)		 100
(4%)
Non-Essential  
Alanine (mg) 104
131
Aspartic acid (mg) 829
1009
Betaine (mg) 0.35
0.35
Glutamic acid (mg) 567
739
Hydroxyproline (mg) --
--
Serine (mg) 147
157
Data Source
Baked Potato (No Skin)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Baked Potato (With Skin)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.