Nutrition Comparison Tool
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Boiled Potatoes
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Potatoes, boiled, cooked without skin, flesh, without salt
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Potatoes, microwaved, cooked in skin, flesh, without salt
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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)
  • 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) --
0
--
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.Iodine data is obtained from the USDA Iodine database.
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.