Kimchi vs potato: which is healthier?
They are about equally nutrient-dense: kimchi scores 55/100 and potato 57/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Kimchi
15 kcal per 100 g. 1/2 cup: 75 g
Potato
93 kcal per 100 g. 1 medium, baked: 173 g
Which to pick for your goal
- Fewer caloriesKimchi15 vs 93 kcal per 100 g
- More proteinPotato1.1 vs 2.5 g per 100 g
- More fiberPotato1.6 vs 2.2 g per 100 g
- Less sugarAbout even1.1 vs 1.2 g per 100 g
- More potassiumPotato151 vs 535 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Kimchi, 100 g | Potato, 100 g | Kimchi, 75 g | Potato, 173 g |
|---|---|---|---|---|
| Calories | 15 kcal | 93 kcal | 11 kcal | 161 kcal |
| Protein | 1.1 g | 2.5 g | 0.8 g | 4.3 g |
| Carbohydrates | 2.4 g | 21 g | 1.8 g | 37 g |
| Sugars | 1.1 g | 1.2 g | 0.8 g | 2 g |
| Fiber | 1.6 g | 2.2 g | 1.2 g | 3.8 g |
| Fat | 0.5 g | 0.1 g | 0.4 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 0 mg | 9.6 mg | 0 mg | 17 mg |
| Vitamin A | 5 µg | 1 µg | 3.8 µg | 1.7 µg |
| Potassium | 151 mg | 535 mg | 113 mg | 926 mg |
| Iron | 2.5 mg | 1.1 mg | 1.9 mg | 1.9 mg |
| Calcium | 33 mg | 15 mg | 25 mg | 26 mg |
| Magnesium | 14 mg | 28 mg | 11 mg | 48 mg |
| Sodium | 498 mg | 10 mg | 374 mg | 17 mg |
Last updated . Scores use the HowHealthyIs Score method.