Potato Nutrition Comparison
Written by Sky Taylor, Diet Bites
Answers to Diet Bites Health Quiz: Counting Calories for Weight Loss: CORRECT!
Banana vs Potato Nutrition Comparison
The potato and banana each contain about 100 calories per recommended serving, depending on whether you made your purchase at Paul Bunyon's Village Garden or Tom Thumb's Mini Vegetable Market.
Other foods which contain about 100 calories per serving include: 1/2 cup of brown, white or wild rice, one slice of potato bread, a dinner roll, 3/4 cup of most 100% fruit juices, 2 corn tortillas, 1 medium pear or mango, 2 cups of whole fresh strawberries, 3 ounces of most raw fish and 1/2 ounce of most nuts.
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Nutritional Values Impacted by Type of Potato & Point of Harvest
The species of potato as well as where it was planted, grown and harvested will have an impact on the caloric values - as well as other nutrients. And there are so many varieties of potatoes - from fingerlings to russet to white to red to gold and so on.
Nutrition Comparison for Raw Potatoes, Rich in Potassium, Low in Fatty Acids, Zero Cholesterol & Portions of Dietary & Protein Elements
All raw potatoes are packed with nutritional values essential to good health, are low in calories and contain minimal fat. They are also a rich source for dietary fiber and potassium needs, containing splashes of calcium and protein in some species.
When making food choices, it's best to stick within the small to medium size range as the larger the serving size, the more calories contained in the serving.
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Type of Potato |
Sweet Potato |
Russet |
White |
Red |
Skin Only |
|
Serving Size |
5" Long |
2" in Diameter |
2" in Diameter |
2" in Diameter |
1 skin |
| Calories, kcals |
112 |
134 |
63 |
119 |
22 |
| Protein g |
2.04 |
3.64 |
1.55 |
3.21 |
0.98 |
| Total Fat g |
0.06 |
0.14 |
0.09 |
0.24 |
0.04 |
| Carb g |
26.16 |
30.72 |
14.45 |
27.03 |
4.73 |
| Fiber g |
3.9 |
2.0 |
2.2 |
2.9 |
1.0 |
| Calcium mg |
39 |
22 |
8 |
17 |
11 |
| Potassium mg |
438 |
709 |
374 |
774 |
157 |
| Cholesterol mg |
0 |
0 |
0 |
0 |
0 |
Commercially & Home-Prepared Potato Recipes, Products
We wanted to include foods which are made with potatoes as well as show their nutritional composites. Take a look at the French Fries in our data table.
A small order contains almost four times the caloric values as a white potato which is about 2" in diameter.
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In its raw state, the white potato contains a scant amount of total fat while the Fries exceed 11 grams of total fat.
While neither contain cholesterol, the Fries will contribute to blood cholesterol levels because of the types of other lipids therein - specifically saturated and Trans fats.
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Type |
Mashed |
Potato Salad |
Chips, Regular |
Chips, Reduced Fat |
French Fries |
|
Serving Size |
1 cup |
1/3 cup |
1 ounce |
1 ounce |
Small order, 71 g |
| Calories, kcals |
215 |
108 |
152 |
134 |
222 |
| Protein g |
3.99 |
1.45 |
1.98 |
2.01 |
2.44 |
| Total Fat g |
6.82 |
5.73 |
9.81 |
5.90 |
10.46 |
| Carb g |
35.45 |
12.85 |
15.00 |
18.97 |
29.42 |
| Dietary Fiber g |
3.1 |
2.0 |
1.4 |
1.7 |
2.7 |
| Calcium mg |
44 |
13 |
7 |
6 |
13 |
| Potassium mg |
692 |
256 |
361 |
494 |
411 |
| Cholesterol mg |
0 |
57 |
0 |
0 |
0 |
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