Potato vs. Russet potato — In-Depth Nutrition Comparison
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Significant differences between Potato and Russet potato
Specific food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Potatoes, Russet, flesh and skin, baked.
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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
Sodium
-28.6%
Contains
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Copper
+10.3%
Contains
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Calcium
+20%
Contains
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Selenium
+25%
Equal in Iron - 1.07
Equal in Magnesium - 30
Equal in Phosphorus - 71
Equal in Potassium - 550
Equal in Zinc - 0.35
Equal in Copper - 0.107
Equal in Manganese - 0.228
Contains
less
Sodium
-28.6%
Contains
more
Copper
+10.3%
Contains
more
Calcium
+20%
Contains
more
Selenium
+25%
Equal in Iron - 1.07
Equal in Magnesium - 30
Equal in Phosphorus - 71
Equal in Potassium - 550
Equal in Zinc - 0.35
Equal in Copper - 0.107
Equal in Manganese - 0.228
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 C
+15.7%
Contains
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Vitamin E
+75%
Contains
more
Vitamin B6
+13.8%
Equal in Vitamin A - 10
Equal in Vitamin B1 - 0.067
Equal in Vitamin B2 - 0.048
Equal in Vitamin B3 - 1.348
Equal in Vitamin B5 - 0.38
Equal in Folate - 26
Equal in Vitamin K - 2
Contains
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Vitamin C
+15.7%
Contains
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Vitamin E
+75%
Contains
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Vitamin B6
+13.8%
Equal in Vitamin A - 10
Equal in Vitamin B1 - 0.067
Equal in Vitamin B2 - 0.048
Equal in Vitamin B3 - 1.348
Equal in Vitamin B5 - 0.38
Equal in Folate - 26
Equal in Vitamin K - 2
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Equal in Protein - 2.63
Equal in Fats - 0.13
Equal in Carbs - 21.44
Equal in Water - 74.45
Equal in Other - 1.35
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Equal in Protein - 2.63
Equal in Fats - 0.13
Equal in Carbs - 21.44
Equal in Water - 74.45
Equal in Other - 1.35
Fat Type Comparison
Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 0.032
Equal in Monounsaturated Fat - 0.003
Equal in Polyunsaturated fat - 0.054
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.057 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Equal in Saturated Fat - 0.032
Equal in Monounsaturated Fat - 0.003
Equal in Polyunsaturated fat - 0.054
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+18.9%
Equal in Starch - 17.45
Equal in Sucrose - 0.39
Equal in Fructose - 0.32
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
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
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Glucose
+18.9%
Equal in Starch - 17.45
Equal in Sucrose - 0.39
Equal in Fructose - 0.32
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 18.95g | 19.14g |
|
| Protein | 2.5g | 2.63g |
|
| Fats | 0.13g | 0.13g | |
| Carbs | 21.15g | 21.44g |
|
| Calories | 93kcal | 97kcal |
|
| Starch | 17.27g | 17.45g |
|
| Fructose | 0.34g | 0.32g |
|
| Sugar | 1.18g | 1.08g |
|
| Fiber | 2.2g | 2.3g |
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| Calcium | 15mg | 18mg |
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| Iron | 1.08mg | 1.07mg |
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| Magnesium | 28mg | 30mg |
|
| Phosphorus | 70mg | 71mg |
|
| Potassium | 535mg | 550mg |
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| Sodium | 10mg | 14mg |
|
| Zinc | 0.36mg | 0.35mg |
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| Copper | 0.118mg | 0.107mg |
|
| Manganese | 0.219mg | 0.228mg |
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| Selenium | 0.4µg | 0.5µg |
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| Vitamin A | 10IU | 10IU | |
| Vitamin A RAE | 1µg | 1µg | |
| Vitamin E | 0.04mg | 0.07mg |
|
| Vitamin C | 9.6mg | 8.3mg |
|
| Vitamin B1 | 0.064mg | 0.067mg |
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| Vitamin B2 | 0.048mg | 0.048mg | |
| Vitamin B3 | 1.41mg | 1.348mg |
|
| Vitamin B5 | 0.376mg | 0.38mg |
|
| Vitamin B6 | 0.311mg | 0.354mg |
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| Folate | 28µg | 26µg |
|
| Vitamin K | 2µg | 2µg | |
| Tryptophan | 0.025mg | 0.027mg |
|
| Threonine | 0.081mg | 0.086mg |
|
| Isoleucine | 0.08mg | 0.085mg |
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| Leucine | 0.119mg | 0.125mg |
|
| Lysine | 0.13mg | 0.137mg |
|
| Methionine | 0.038mg | 0.041mg |
|
| Phenylalanine | 0.099mg | 0.104mg |
|
| Valine | 0.125mg | 0.131mg |
|
| Histidine | 0.042mg | 0.044mg |
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| Saturated Fat | 0.034g | 0.032g |
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| Monounsaturated Fat | 0.003g | 0.003g | |
| Polyunsaturated fat | 0.057g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
17%
18%
Minerals Daily Need Coverage Score
22%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Russet potato is lower in glycemic index (difference - 4)
Which food is cheaper?
Russet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food contains less Sodium?
Potato contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.