Nutrition Comparison Tool
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Baked Potato (No Skin)
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Baked Potato (With Skin)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 7% DV 145 calories
  • Baked Potato (With Skin) 1 potato medium (x1) 8% DV 161 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 0% DV 0.16g
  • Baked Potato (With Skin) 1 potato medium (x1) 0% DV 0.22g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 12% DV 33.6g
  • Baked Potato (With Skin) 1 potato medium (x1) 13% DV 36.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 6% DV 3.1g
  • Baked Potato (With Skin) 1 potato medium (x1) 9% DV 4.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 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) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 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) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 8% DV 2.3g
  • Baked Potato (With Skin) 1 potato medium (x1) 14% DV 3.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 5% DV 2.7g
  • Baked Potato (With Skin) 1 potato medium (x1) 4% DV 2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 3% DV 0.55mg
  • Baked Potato (With Skin) 1 potato medium (x1) 10% DV 1.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 1% DV 7.8mg
  • Baked Potato (With Skin) 1 potato medium (x1) 2% DV 26mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Potato (No Skin) 1 potato (2-1/3 inch x 4-3/4 inch) (x1) 13% DV 610mg
  • Baked Potato (With Skin) 1 potato medium (x1) 20% 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) 156 173
Calories
(%DV)		 145
(7%)		 161
(8%)
Fat (g)
(%DV)		 0.16
(0%)		 0.22
(0%)
Protein (g)
(%DV)		 3.1
(6%)		 4.3
(9%)
Carbohydrate (g)
(%DV)		 33.6
(12%)		 36.6
(13%)
Sugars (g)
(%DV)		 2.7
(5%)		 2
(4%)
Fiber (g)
(%DV)		 2.3
(8%)		 3.8
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 0.06
(0%)
Net-Carbs (g) 31.3
32.8
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 156 173
Calcium (mg)
(%DV)		 7.8
(1%)		 26
(2%)
Iron, Fe (mg)
(%DV)		 0.55
(3%)		 1.9
(10%)
Potassium, K (mg)
(%DV)		 610
(13%)		 925.6
(20%)
Magnesium (mg)
(%DV)		 39
(9%)		 48.4
(12%)
Phosphorus, P (mg)
(%DV)		 78
(6%)		 121.1
(10%)
Sodium (mg)
(%DV)		 7.8
(0%)		 17.3
(1%)
Zinc, Zn (mg)
(%DV)		 0.45
(4%)		 0.62
(6%)
Copper, Cu (mg)
(%DV)		 0.34
(37%)		 0.2
(23%)
Manganese (mg)
(%DV)		 0.25
(11%)		 0.38
(16%)
Selenium, Se (mcg)
(%DV)		 0.47
(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) 156 173
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 20
(22%)		 16.6
(18%)
Thiamin (B1) (mg)
(%DV)		 0.16
(14%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(3%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 2.2
(14%)		 2.4
(15%)
Vitamin B5 (PA) (mg)
(%DV)		 0.87
(17%)		 0.65
(13%)
Vitamin B6 (mg)
(%DV)		 0.47
(28%)		 0.54
(32%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 14
(4%)		 48.4
(12%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 14
(4%)		 48.4
(12%)
Folate DFE (mcg)
(%)		 14
(4%)		 48.4
(12%)
Choline (mg)
(%DV)		 22.6
(4%)		 25.6
(5%)
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)		 0.06
(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)		 0.47
(0%)		 3.5
(3%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 156 173
Water (g) 117.7
129.6
Ash (g) 2
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -9.61
-14.54
  Carbohydrates
Food # 1 2
Weight (g) 156 173
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) 156 173
Monounsaturated Fats (g) 0.003
0.005
Polyunsaturated Fats (g) 0.067
0.099
Omega 3s (g)
(%AI)		 0.016
(1%)		 0.022
(1%)
Omega 6s (g)
(%AI)		 0.05
(0%)		 0.074
(0%)
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) 0.025
0.038
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.006
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) 0.05
0.074
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.016
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) 156 173
Essential  
Histidine (mg)
(%RDI)		 67
(10%)		 73
(10%)
Isoleucine (mg)
(%RDI)		 125
(9%)		 138
(10%)
Leucine (mg)
(%RDI)		 184
(7%)		 206
(8%)
Lysine (mg)
(%RDI)		 186
(9%)		 225
(11%)
Methionine (mg)
(%RDI)		 48
(7%)		 66
(9%)
Phenylalanine (mg)
(%RDI)		 136
(16%)		 171
(20%)
Threonine (mg)
(%RDI)		 111
(11%)		 140
(13%)
Tryptophan (mg)
(%RDI)		 47
(17%)		 43
(15%)
Valine (mg)
(%RDI)		 172
(9%)		 216
(12%)
Conditional  
Arginine (mg) 140
213
Cystine (mg)
(%RDI)		 39
(14%)		 50
(17%)
Glycine (mg) 90
119
Proline (mg) 109
131
Tyrosine (mg)
(%RDI)		 114
(13%)		 100
(11%)
Non-Essential  
Alanine (mg) 94
131
Aspartic acid (mg) 747
1009
Betaine (mg) 0.31
0.35
Glutamic acid (mg) 512
739
Hydroxyproline (mg) --
--
Serine (mg) 133
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.