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  6. Russet potato vs. Russet potato raw

Russet potato vs. Russet potato raw — In-Depth Nutrition Comparison

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How are Russet potato and Russet potato raw different?

    Potatoes, Russet, flesh and skin, baked and Potatoes, russet, flesh and skin, raw are the varieties used in this article.

    Infographic

    Russet potato vs Russet potato raw infographic
    Infographic link

    Mineral Comparison

    Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
    Russet potato
    Russet potato
    9
    :
    1
    Russet potato raw
    Russet potato raw
    Contains more Calcium +38.5%
    Contains more Iron +24.4%
    Contains more Magnesium +30.4%
    Contains more Phosphorus +29.1%
    Contains more Potassium +31.9%
    Contains more Zinc +20.7%
    Contains more Manganese +45.2%
    Contains more Selenium +25%
    Contains less Sodium -64.3%
    Equal in Copper - 0.103
    Russet potato
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
    Russet potato raw
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 33% 17% 24% 37% 1% 8% 35% 21% 3%
    Contains more Calcium +38.5%
    Contains more Iron +24.4%
    Contains more Magnesium +30.4%
    Contains more Phosphorus +29.1%
    Contains more Potassium +31.9%
    Contains more Zinc +20.7%
    Contains more Manganese +45.2%
    Contains more Selenium +25%
    Contains less Sodium -64.3%
    Equal in Copper - 0.103

    Vitamin Comparison

    Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
    Russet potato
    Russet potato
    9
    :
    1
    Russet potato raw
    Russet potato raw
    Contains more Vitamin A +900%
    Contains more Vitamin E +600%
    Contains more Vitamin C +45.6%
    Contains more Vitamin B2 +45.5%
    Contains more Vitamin B3 +30.2%
    Contains more Vitamin B5 +26.2%
    Contains more Folate +85.7%
    Contains more Vitamin K +11.1%
    Contains more Vitamin B1 +22.4%
    Equal in Vitamin B6 - 0.345
    Equal in Vitamin K - 1.8
    Russet potato
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
    Russet potato raw
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 19% 21% 8% 20% 19% 80% 11% 0% 5%
    Contains more Vitamin A +900%
    Contains more Vitamin E +600%
    Contains more Vitamin C +45.6%
    Contains more Vitamin B2 +45.5%
    Contains more Vitamin B3 +30.2%
    Contains more Vitamin B5 +26.2%
    Contains more Folate +85.7%
    Contains more Vitamin K +11.1%
    Contains more Vitamin B1 +22.4%
    Equal in Vitamin B6 - 0.345
    Equal in Vitamin K - 1.8

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Russet potato
    Russet potato
    4
    :
    1
    Russet potato raw
    Russet potato raw
    Contains more Protein +22.9%
    Contains more Fats +62.5%
    Contains more Carbs +18.6%
    Contains more Other +19.5%
    Equal in Water - 78.58
    Russet potato
    3% 21% 74%
    Protein: 2.63 g
    Fats: 0.13 g
    Carbs: 21.44 g
    Water: 74.45 g
    Other: 1.35 g
    Russet potato raw
    2% 18% 79%
    Protein: 2.14 g
    Fats: 0.08 g
    Carbs: 18.07 g
    Water: 78.58 g
    Other: 1.13 g
    Contains more Protein +22.9%
    Contains more Fats +62.5%
    Contains more Carbs +18.6%
    Contains more Other +19.5%
    Equal in Water - 78.58

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Russet potato
    Russet potato
    2
    :
    1
    Russet potato raw
    Russet potato raw
    Contains more Monounsaturated Fat +50%
    Contains more Polyunsaturated fat +25.6%
    Contains less Saturated Fat -18.8%
    Russet potato
    36% 3% 61%
    Saturated Fat: 0.032 g
    Monounsaturated Fat: 0.003 g
    Polyunsaturated fat: 0.054 g
    Russet potato raw
    37% 3% 61%
    Saturated Fat: 0.026 g
    Monounsaturated Fat: 0.002 g
    Polyunsaturated fat: 0.043 g
    Contains more Monounsaturated Fat +50%
    Contains more Polyunsaturated fat +25.6%
    Contains less Saturated Fat -18.8%

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    Russet potato
    Russet potato
    4
    :
    0
    Russet potato raw
    Russet potato raw
    Contains more Sucrose +200%
    Contains more Glucose +48%
    Contains more Fructose +39.1%
    Equal in Starch - 15.86
    Russet potato
    94% 2% 2% 2%
    Starch: 17.45 g
    Sucrose: 0.39 g
    Glucose: 0.37 g
    Fructose: 0.32 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    Russet potato raw
    96%
    Starch: 15.86 g
    Sucrose: 0.13 g
    Glucose: 0.25 g
    Fructose: 0.23 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    Contains more Sucrose +200%
    Contains more Glucose +48%
    Contains more Fructose +39.1%
    Equal in Starch - 15.86

    Comparison summary table

    Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
    Russet potato Russet potato raw
    Lower in Sugar ok
    Lower in Sodium ok
    Lower in Saturated Fat ok
    Rich in minerals ok
    Rich in vitamins ok
    Lower in Cholesterol Equal
    Lower in Glycemic Index Equal
    Lower in price Equal

    All nutrients comparison - raw data values

    Nutrient Russet potato Russet potato raw Opinion
    Net carbs 19.14g 16.77g Russet potato
    Protein 2.63g 2.14g Russet potato
    Fats 0.13g 0.08g Russet potato
    Carbs 21.44g 18.07g Russet potato
    Calories 97kcal 79kcal Russet potato
    Starch 17.45g 15.86g Russet potato
    Fructose 0.32g 0.23g Russet potato
    Sugar 1.08g 0.62g Russet potato raw
    Fiber 2.3g 1.3g Russet potato
    Calcium 18mg 13mg Russet potato
    Iron 1.07mg 0.86mg Russet potato
    Magnesium 30mg 23mg Russet potato
    Phosphorus 71mg 55mg Russet potato
    Potassium 550mg 417mg Russet potato
    Sodium 14mg 5mg Russet potato raw
    Zinc 0.35mg 0.29mg Russet potato
    Copper 0.107mg 0.103mg Russet potato
    Manganese 0.228mg 0.157mg Russet potato
    Selenium 0.5µg 0.4µg Russet potato
    Vitamin A 10IU 1IU Russet potato
    Vitamin A RAE 1µg 0µg Russet potato
    Vitamin E 0.07mg 0.01mg Russet potato
    Vitamin C 8.3mg 5.7mg Russet potato
    Vitamin B1 0.067mg 0.082mg Russet potato raw
    Vitamin B2 0.048mg 0.033mg Russet potato
    Vitamin B3 1.348mg 1.035mg Russet potato
    Vitamin B5 0.38mg 0.301mg Russet potato
    Vitamin B6 0.354mg 0.345mg Russet potato
    Folate 26µg 14µg Russet potato
    Vitamin K 2µg 1.8µg Russet potato
    Tryptophan 0.027mg Russet potato
    Threonine 0.086mg Russet potato
    Isoleucine 0.085mg Russet potato
    Leucine 0.125mg Russet potato
    Lysine 0.137mg Russet potato
    Methionine 0.041mg Russet potato
    Phenylalanine 0.104mg Russet potato
    Valine 0.131mg Russet potato
    Histidine 0.044mg Russet potato
    Saturated Fat 0.032g 0.026g Russet potato raw
    Monounsaturated Fat 0.003g 0.002g Russet potato
    Polyunsaturated fat 0.054g 0.043g Russet potato

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Russet potato Russet potato raw
    Low Fats diet ok
    Low Carbs diet ok
    Low Calories diet ok
    Low Glycemic Index diet Equal

    Vitamins & Minerals Daily Need Coverage Score

    The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
    Vitamins Daily Need Coverage Score
    18%
    Russet potato
    15%
    Russet potato raw
    Minerals Daily Need Coverage Score
    23%
    Russet potato
    18%
    Russet potato raw

    Comparison summary

    Which food is lower in Sugar?
    Russet potato raw
    Russet potato raw is lower in Sugar (difference - 0.46g)
    Which food contains less Sodium?
    Russet potato raw
    Russet potato raw contains less Sodium (difference - 9mg)
    Which food is lower in Saturated Fat?
    Russet potato raw
    Russet potato raw is lower in Saturated Fat (difference - 0.006g)
    Which food is richer in minerals?
    Russet potato
    Russet potato is relatively richer in minerals
    Which food is richer in vitamins?
    Russet potato
    Russet potato is relatively richer in vitamins
    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (82)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($)

    References

    All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

    1. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients
    2. Russet potato raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170027/nutrients

    All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

    Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.