Potato
Description
Potato, an edible tuber native of South America, with a starchy pulp, most commonly the Solanum tuberosum. This vegetable is especially rich in vitamin C and potassium; while supplying fair to good amounts of iron, magnesium, phosphorus, copper, manganese, thiamine, riboflavin, niacin and pantothenic acid.
Available throughout the year with peak supply September through July.
The Irish ate 8 pounds a day before the famine in which 3 million died.
Eating green potatoes may be toxic. Potatoes belong to the Solanaceae family and contain solanine.
Traditional folk medicine uses include: raw potato poultices for arthritis, infections, boils, burns and sore eyes. No clinical data exists, however.
References:
Facts and Comparisons. The Lawrence Review of Natural Products. Mar, 1995.
Caloric Content
| 1 | 2 | |
| Calories: | 114 | 67 |
| Protein: | 3.2 | 1.33 gm |
| Carbohydrates: | 25.7 | 15.61 gm |
| Fiber: | - | .29 gm |
| Total fats: | .2 | .08 gm |
| Saturated fats: | .039 | .020 gm |
| Unsaturated fats: | .067 | .036 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1 cup, 150 grams
2. Boiled, Without Skin - 1/2 cup, 78 grams
| 3 | 4 | |
| Calories: | 68 | 21 |
| Protein: | 1.46 | .49 gm |
| Carbohydrates: | 15.7 | 4.76 gm |
| Fiber: | .25 | .09 gm |
| Total fats: | .08 | .07 gm |
| Saturated fats: | .020 | .019 gm |
| Unsaturated fats: | .036 | .033 gm |
| Cholesterol: | 0 | 0 mg |
3. Boiled, With Skin - 1/2 cup, 78 grams
4. Canned, Drained - 1 potato, 35 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | trace | - | - IU |
| Thiamine: | .15 | .076 | .083 mg |
| Vitamin B-2: | .06 | .015 | .016 mg |
| Vitamin B-6: | - | .210 | .233 mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | - | - | - mcg |
| Niacin: | 2.3 | 1.023 | .122 mg |
| Pantothenic Acid: | - | .397 | .406 mg |
| Folic acid: | - | 6.9 | 7.8 mcg |
| Vitamin C: | 30 | 5.8 | 10.1 mg |
| Vitamin E: | - | - | - IU |
1. Raw - 1 cup, 150 grams
2. Boiled, Without Skin - 1/2 cup, 78 grams
3. Boiled, With Skin - 1/2 cup, 78 grams
| 4 | USRDA | |
| Vitamin A: | - | 5000 IU |
| Thiamine: | .024 | 1.7 mg |
| Vitamin B-2: | .005 | 1.7 mg |
| Vitamin B-6: | .066 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .320 | 20 mg |
| Pantothenic Acid: | .124 | 10 mg |
| Folic acid: | 2.2 | 400 mcg |
| Vitamin C: | 1.8 | 60 mg |
| Vitamin E: | - | 30 IU |
4. Canned, Drained - 1 potato, 35 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 11 | 6 | 4 mg |
| Copper: | - | .310 | .147 mg |
| Iron: | .9 | .24 | .24 mg |
| Magnesium: | 51 | 15 | 17 mg |
| Manganese: | - | .109 | .108 mg |
| Phosphorus: | 80 | 31 | 35 mg |
| Potassium: | 611 | 256 | 295 mg |
| Selenium: | - | - | - mcg |
| Sodium: | 5 | 4 | 3 mg |
| Zinc: | - | .21 | .23 mg |
1. Raw - 1 cup, 150 grams
2. Boiled, Without Skin - 1/2 cup, 78 grams
3. Boiled, With Skin - 1/2 cup, 78 grams
| 4 | USRDA | |
| Calcium: | 2 | 1000 mg |
| Copper: | .020 | 2 mg |
| Iron: | .44 | 18 mg |
| Magnesium: | 5 | 400 mg |
| Manganese: | .034 | n/a mg |
| Phosphorus: | 10 | 1000 mg |
| Potassium: | 80 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | - | n/a mg |
| Zinc: | .10 | 15 mg |
4. Canned, Drained - 1 potato, 35 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .048 | .021 gm |
| Threonine: | .112 | .048 gm |
| Isoleucine: | .126 | .055 gm |
| Leucine: | .186 | .080 gm |
| Lysine: | .190 | .081 gm |
| Methionine: | .050 | .021 gm |
| Cysteine: | .040 | .017 gm |
| Phenylalanine: | .138 | .059 gm |
| Tyrosine: | .116 | .050 gm |
| Valine: | .176 | .175 gm |
| Arginine: | .142 | .062 gm |
| Histidine: | .068 | .030 gm |
| Alanine: | .096 | .041 gm |
| Aspartic acid: | .760 | .327 gm |
| Glutamic acid: | .520 | .224 gm |
| Glycine: | .094 | .040 gm |
| Proline: | .112 | .048 gm |
| Serine: | .136 | .059 gm |
1. Raw - 1 cup, 150 grams
2. Boiled, Without Skin - 1/2 cup, 78 grams
| 3 | 4 | |
| Tryptophan: | .023 | .008 gm |
| Threonine: | .053 | .018 gm |
| Isoleucine: | .059 | .020 gm |
| Leucine: | .087 | .030 gm |
| Lysine: | .089 | .030 gm |
| Methionine: | .023 | .008 gm |
| Cysteine: | .019 | .006 gm |
| Phenylalanine: | .065 | .022 gm |
| Tyrosine: | .054 | .018 gm |
| Valine: | .082 | .028 gm |
| Arginine: | .067 | .023 gm |
| Histidine: | .032 | .011 gm |
| Alanine: | .044 | .015 gm |
| Aspartic acid: | .356 | .121 gm |
| Glutamic acid: | .245 | .083 gm |
| Glycine: | .044 | .015 gm |
| Proline: | .052 | .018 gm |
| Serine: | .063 | .021 gm |
3. Boiled, With Skin - 1/2 cup, 78 grams
4. Canned, Drained - 1 potato, 35 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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