Jalapeño vs. Russet potato — In-Depth Nutrition Comparison
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A recap on the differences between jalapeño and russet potatoes
- Jalapeño is higher in vitamin C, vitamin E, vitamin A, and vitamin K, yet russet potatoes are higher in iron, potassium, copper, phosphorus, and manganese.
- Jalapeño covers your daily vitamin C needs 123% more than russet potatoes.
- Jalapeño contains 108 times more vitamin A than russet potatoes. While jalapeño contains 1078IU of vitamin A, russet potatoes contain only 10IU.
- The glycemic index of jalapeño is lower.
Food varieties used in this article are Peppers, jalapeno, raw and Potatoes, Russet, flesh, and skin, baked.
Infographic
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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.
| Contains less SodiumSodium | -78.6% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +121.8% |
| Contains more IronIron | +328% |
| Contains more CopperCopper | +132.6% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +173.1% |
| Contains more ManganeseManganese | +135.1% |
| Contains more SeleniumSelenium | +25% |
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.
| Contains more Vitamin CVitamin C | +1328.9% |
| Contains more Vitamin AVitamin A | +5300% |
| Contains more Vitamin EVitamin E | +5014.3% |
| Contains more Vitamin B2Vitamin B2 | +45.8% |
| Contains more Vitamin B6Vitamin B6 | +18.4% |
| Contains more Vitamin KVitamin K | +825% |
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B5Vitamin B5 | +20.6% |
| Contains more CholineCholine | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 118.6mg | 8.3mg | 123% |
| Vitamin E | 3.58mg | 0.07mg | 23% |
| Vitamin K | 18.5µg | 2µg | 14% |
| Iron | 0.25mg | 1.07mg | 10% |
| Potassium | 248mg | 550mg | 9% |
| Copper | 0.046mg | 0.107mg | 7% |
| Starch | 17.45g | 7% | |
| Vitamin A | 54µg | 1µg | 6% |
| Manganese | 0.097mg | 0.228mg | 6% |
| Phosphorus | 26mg | 71mg | 6% |
| Carbs | 6.5g | 21.44g | 5% |
| Vitamin B6 | 0.419mg | 0.354mg | 5% |
| Magnesium | 15mg | 30mg | 4% |
| Fructose | 2.63g | 0.32g | 3% |
| Protein | 0.91g | 2.63g | 3% |
| Calories | 29kcal | 97kcal | 3% |
| Vitamin B1 | 0.04mg | 0.067mg | 2% |
| Vitamin B2 | 0.07mg | 0.048mg | 2% |
| Fiber | 2.8g | 2.3g | 2% |
| Zinc | 0.14mg | 0.35mg | 2% |
| Vitamin B5 | 0.315mg | 0.38mg | 1% |
| Calcium | 12mg | 18mg | 1% |
| Choline | 7.5mg | 15mg | 1% |
| Fats | 0.37g | 0.13g | 0% |
| Net carbs | 3.7g | 19.14g | N/A |
| Sugar | 4.12g | 1.08g | N/A |
| Sodium | 3mg | 14mg | 0% |
| Selenium | 0.4µg | 0.5µg | 0% |
| Vitamin B3 | 1.28mg | 1.348mg | 0% |
| Folate | 27µg | 26µg | 0% |
| Saturated fat | 0.092g | 0.032g | 0% |
| Monounsaturated fat | 0.029g | 0.003g | 0% |
| Polyunsaturated fat | 0.112g | 0.054g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Omega-3 - ALA | 0.05g | N/A | |
| Omega-6 - Linoleic acid | 0.062g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.37 g
Carbs:
6.5 g
Water:
91.69 g
Other:
0.53 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +184.6% |
| Contains more WaterWater | +23.2% |
| Contains more ProteinProtein | +189% |
| Contains more CarbsCarbs | +229.8% |
| Contains more OtherOther | +154.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.112 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +866.7% |
| Contains more Poly. FatPolyunsaturated fat | +107.4% |
| Contains less Sat. FatSaturated fat | -65.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
1.48 g
Fructose:
2.63 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +721.9% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
