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  6. Potato vs. Russet potato

Potato vs. Russet potato — In-Depth Nutrition Comparison

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Significant differences between potatoes and russet potatoes

    Specific food types used in this comparison are Potatoes, baked, flesh, and skin, without salt and Potatoes, Russet, flesh, and skin, baked.

    Infographic

    Potato vs Russet potato 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.
    Potato
    Potato
    1
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
    Contains less SodiumSodium -28.6%
    Contains more CalciumCalcium +20%
    Contains more SeleniumSelenium +25%
    ~equal in Magnesium ~30mg
    ~equal in Potassium ~550mg
    ~equal in Iron ~1.07mg
    ~equal in Copper ~0.107mg
    ~equal in Zinc ~0.35mg
    ~equal in Phosphorus ~71mg
    ~equal in Manganese ~0.228mg

    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.
    Potato
    Potato
    1
    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
    Contains more Vitamin CVitamin C +15.7%
    Contains more Vitamin EVitamin E +75%
    Contains more Vitamin B6Vitamin B6 +13.8%
    ~equal in Vitamin A ~1µg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.067mg
    ~equal in Vitamin B2 ~0.048mg
    ~equal in Vitamin B3 ~1.348mg
    ~equal in Vitamin B5 ~0.38mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~2µg
    ~equal in Folate ~26µg
    ~equal in Choline ~15mg

    All nutrients comparison - raw data values

    Nutrient Potato Russet potato DV% diff.
    Vitamin B6 0.311mg 0.354mg 3%
    Folate 28µg 26µg 1%
    Copper 0.118mg 0.107mg 1%
    Vitamin C 9.6mg 8.3mg 1%
    Calories 93kcal 97kcal 0%
    Protein 2.5g 2.63g 0%
    Fats 0.13g 0.13g 0%
    Net carbs 18.95g 19.14g N/A
    Carbs 21.15g 21.44g 0%
    Magnesium 28mg 30mg 0%
    Calcium 15mg 18mg 0%
    Potassium 535mg 550mg 0%
    Iron 1.08mg 1.07mg 0%
    Sugar 1.18g 1.08g N/A
    Fiber 2.2g 2.3g 0%
    Zinc 0.36mg 0.35mg 0%
    Starch 17.27g 17.45g 0%
    Phosphorus 70mg 71mg 0%
    Sodium 10mg 14mg 0%
    Vitamin A 1µg 1µg 0%
    Vitamin E 0.04mg 0.07mg 0%
    Manganese 0.219mg 0.228mg 0%
    Selenium 0.4µg 0.5µg 0%
    Vitamin B1 0.064mg 0.067mg 0%
    Vitamin B2 0.048mg 0.048mg 0%
    Vitamin B3 1.41mg 1.348mg 0%
    Vitamin B5 0.376mg 0.38mg 0%
    Vitamin K 2µg 2µg 0%
    Choline 14.8mg 15mg 0%
    Saturated fat 0.034g 0.032g 0%
    Monounsaturated fat 0.003g 0.003g 0%
    Polyunsaturated fat 0.057g 0.054g 0%
    Tryptophan 0.025mg 0.027mg 0%
    Threonine 0.081mg 0.086mg 0%
    Isoleucine 0.08mg 0.085mg 0%
    Leucine 0.119mg 0.125mg 0%
    Lysine 0.13mg 0.137mg 0%
    Methionine 0.038mg 0.041mg 0%
    Phenylalanine 0.099mg 0.104mg 0%
    Valine 0.125mg 0.131mg 0%
    Histidine 0.042mg 0.044mg 0%
    Fructose 0.34g 0.32g 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Potato
    Potato
    1
    3% 21% 75%
    Protein: 2.5 g
    Fats: 0.13 g
    Carbs: 21.15 g
    Water: 74.89 g
    Other: 1.33 g
    3% 21% 74%
    Protein: 2.63 g
    Fats: 0.13 g
    Carbs: 21.44 g
    Water: 74.45 g
    Other: 1.35 g
    ~equal in Protein ~2.63g
    ~equal in Fats ~0.13g
    ~equal in Carbs ~21.44g
    ~equal in Water ~74.45g
    ~equal in Other ~1.35g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Potato
    Potato
    1
    36% 3% 61%
    Saturated fat: Sat. Fat 0.034 g
    Monounsaturated fat: Mono. Fat 0.003 g
    Polyunsaturated fat: Poly. Fat 0.057 g
    36% 3% 61%
    Saturated fat: Sat. Fat 0.032 g
    Monounsaturated fat: Mono. Fat 0.003 g
    Polyunsaturated fat: Poly. Fat 0.054 g
    ~equal in Saturated fat ~0.032g
    ~equal in Monounsaturated fat ~0.003g
    ~equal in Polyunsaturated fat ~0.054g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    Potato
    Potato
    3
    94% 2% 2% 2%
    Starch: 17.27 g
    Sucrose: 0.4 g
    Glucose: 0.44 g
    Fructose: 0.34 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    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
    Contains more GlucoseGlucose +18.9%
    ~equal in Starch ~17.45g
    ~equal in Sucrose ~0.39g
    ~equal in Fructose ~0.32g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0g
    ~equal in Galactose ~0g

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    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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
    2. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.