First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Potato | Egg |
| Nutrient | potato | egg |
| Protein | 5g | 18g |
| Carbohydrate | 45g | 1g |
| Fiber | 6g | 0g |
| Fat | 0g | 14g |
| Monounsat. Fat | 0g | 14g |
| Polyunsat. Fat | 0g | 2g |
| Saturated Fat | 0g | 4g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | potato | egg |
| Choline | 7% | 83% |
| Vitamin A | 0% | 31% |
| Vitamin C | 68% | 0% |
| Vitamin E | 0% | 11% |
| Vitamin K | 6% | 1% |
Potato have significantly more Vitamins C than egg. Egg have significantly more Vitamins A, E than potato. Potato are a good source of Thiamin, Niacin, Potassium, Phosphorus, Iron. Potato are a great source of Vitamin C, Vitamin B6. Egg are a good source of Vitamin A. Egg are a great source of Riboflavin, Pantothenic Acid, Vitamin B12, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | potato | egg |
| Vitamin B1 | 21% | 10% |
| Vitamin B2 | 8% | 61% |
| Vitamin B3 | 23% | 1% |
| Vitamin B5 | 15% | 40% |
| Vitamin B6 | 70% | 18% |
| Vitamin B12 | 0% | 90% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | potato | egg |
| Sodium | 1% | 13% |
| Potasium | 31% | 5% |
| Calcium | 6% | 15% |
| Magnesium | 17% | 5% |
| Phosphorus | 26% | 46% |
| Iron | 34% | 43% |
| Manganese | 17% | 2% |
| Selenium | 2% | 99% |
| Copper | 28% | 14% |
| Zinc | 8% | 17% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
