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

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Differences between Red potato and Russet potato raw

  • Red potato has more Copper, and Vitamin C, while Russet potato raw has more Vitamin B6.
  • Russet potato raw contains 2 times less Vitamin C than Red potato. Red potato contains 12.6mg of Vitamin C, while Russet potato raw contains 5.7mg.

The food types used in this comparison are Potatoes, red, flesh and skin, baked and Potatoes, russet, flesh and skin, raw.

Infographic

Red 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.
Contains more Magnesium +21.7%
Contains more Phosphorus +30.9%
Contains more Potassium +30.7%
Contains more Zinc +37.9%
Contains more Copper +68.9%
Contains more Manganese +10.2%
Contains more Calcium +44.4%
Contains more Iron +22.9%
Contains less Sodium -58.3%
Equal in Manganese - 0.157
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.7% 26% 20% 31% 48% 1.6% 11% 58% 23% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 32% 16% 24% 37% 0.65% 7.9% 34% 20% 2.2%
Contains more Magnesium +21.7%
Contains more Phosphorus +30.9%
Contains more Potassium +30.7%
Contains more Zinc +37.9%
Contains more Copper +68.9%
Contains more Manganese +10.2%
Contains more Calcium +44.4%
Contains more Iron +22.9%
Contains less Sodium -58.3%
Equal in Manganese - 0.157

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 A +900%
Contains more Vitamin E +700%
Contains more Vitamin C +121.1%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B5 +13.3%
Contains more Folate +92.9%
Contains more Choline +50%
Contains more Vitamin K +55.6%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +62.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.6% 1.6% 0% 42% 18% 12% 30% 20% 49% 20% 0% 10% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.06% 0.2% 0% 19% 21% 7.6% 19% 18% 80% 11% 0% 6.9% 4.5%
Contains more Vitamin A +900%
Contains more Vitamin E +700%
Contains more Vitamin C +121.1%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B5 +13.3%
Contains more Folate +92.9%
Contains more Choline +50%
Contains more Vitamin K +55.6%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +62.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +87.5%
Contains more Other +14.2%
Equal in Protein - 2.14
Equal in Carbs - 18.07
Equal in Water - 78.58
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
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 Fats +87.5%
Contains more Other +14.2%
Equal in Protein - 2.14
Equal in Carbs - 18.07
Equal in Water - 78.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 0.026
Equal in Monounsaturated Fat - 0.002
Equal in Polyunsaturated fat - 0.043
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Equal in Saturated Fat - 0.026
Equal in Monounsaturated Fat - 0.002
Equal in Polyunsaturated fat - 0.043

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +246.2%
Contains more Glucose +120%
Contains more Fructose +91.3%
Equal in Starch - 15.86
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 +246.2%
Contains more Glucose +120%
Contains more Fructose +91.3%
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.
Red potato Russet potato raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Red potato Russet potato raw Opinion
Net carbs 17.79g 16.77g Red potato
Protein 2.3g 2.14g Red potato
Fats 0.15g 0.08g Red potato
Carbs 19.59g 18.07g Red potato
Calories 89kcal 79kcal Red potato
Starch 15.15g 15.86g Russet potato raw
Fructose 0.44g 0.23g Red potato
Sugar 1.43g 0.62g Russet potato raw
Fiber 1.8g 1.3g Red potato
Calcium 9mg 13mg Russet potato raw
Iron 0.7mg 0.86mg Russet potato raw
Magnesium 28mg 23mg Red potato
Phosphorus 72mg 55mg Red potato
Potassium 545mg 417mg Red potato
Sodium 12mg 5mg Russet potato raw
Zinc 0.4mg 0.29mg Red potato
Copper 0.174mg 0.103mg Red potato
Manganese 0.173mg 0.157mg Red potato
Selenium 0.4µg Russet potato raw
Vitamin A 10IU 1IU Red potato
Vitamin A RAE 1µg 0µg Red potato
Vitamin E 0.08mg 0.01mg Red potato
Vitamin C 12.6mg 5.7mg Red potato
Vitamin B1 0.072mg 0.082mg Russet potato raw
Vitamin B2 0.05mg 0.033mg Red potato
Vitamin B3 1.595mg 1.035mg Red potato
Vitamin B5 0.341mg 0.301mg Red potato
Vitamin B6 0.212mg 0.345mg Russet potato raw
Folate 27µg 14µg Red potato
Choline 18.9mg 12.6mg Red potato
Vitamin K 2.8µg 1.8µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.075mg Red potato
Isoleucine 0.074mg Red potato
Leucine 0.109mg Red potato
Lysine 0.12mg Red potato
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg Red potato
Histidine 0.039mg Red potato
Saturated Fat 0.026g 0.026g
Monounsaturated Fat 0.002g 0.002g
Polyunsaturated fat 0.043g 0.043g

Which food is preferable for your diet?

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

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
16%
Red potato
14%
Russet potato raw
Minerals Daily Need Coverage Score
22%
Red potato
18%
Russet potato raw

Comparison summary

Which food is lower in Sugar?
Russet potato raw
Russet potato raw is lower in Sugar (difference - 0.81g)
Which food contains less Sodium?
Russet potato raw
Russet potato raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Russet potato raw
Russet potato raw is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Red potato
Red potato is relatively richer in minerals
Which food is richer in vitamins?
Red potato
Red potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.026 g)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.