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  6. Russet potato raw vs. Potato soup

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

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What are the main differences between russet potato raw and potato soup?

  • Russet potato raw is richer in vitamin B6, potassium, iron, and vitamin C, yet potato soup is richer in copper, vitamin B5, and manganese.
  • Potato soup's daily need coverage for sodium is 26% higher.
  • Russet potato raw has 29 times more vitamin C than potato soup. Russet potato raw has 5.7mg of vitamin C, while potato soup has 0.2mg.
  • Russet potato raw contains less saturated fat.
  • Potato soup has a lower glycemic index than russet potato raw.

We used Potatoes, russet, flesh and skin, raw and Soup, cream of potato, canned, condensed types in this comparison.

Infographic

Russet potato raw vs Potato soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 37% 32% 34% 7.9% 24% 0.65% 20% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 5.1% 15% 13% 67% 4.1% 18% 79% 39% 10%
Contains more MagnesiumMagnesium +76.9%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +152.9%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +30.8%
Contains more CopperCopper +94.2%
Contains more ManganeseManganese +91.1%
Contains more SeleniumSelenium +375%

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.
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 19% 0% 0.2% 0% 21% 7.6% 19% 18% 80% 0% 4.5% 11% 6.9%
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 0.67% 6.3% 1.4% 0% 7% 6.7% 8.1% 42% 6.9% 5% 2.8% 1.5% 4.7%
Contains more Vitamin CVitamin C +2750%
Contains more Vitamin B1Vitamin B1 +192.9%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more Vitamin B6Vitamin B6 +1050%
Contains more Vitamin KVitamin K +63.6%
Contains more FolateFolate +600%
Contains more CholineCholine +44.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B5Vitamin B5 +132.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 18% 79%
Protein: 2.14 g
Fats: 0.08 g
Carbs: 18.07 g
Water: 78.58 g
Other: 1.13 g
2% 13% 82% 2%
Protein: 1.51 g
Fats: 1.88 g
Carbs: 12.79 g
Water: 82 g
Other: 1.82 g
Contains more ProteinProtein +41.7%
Contains more CarbsCarbs +41.3%
Contains more FatsFats +2250%
Contains more OtherOther +61.1%
~equal in Water ~82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
56% 25% 19%
Saturated fat: Sat. Fat 0.97 g
Monounsaturated fat: Mono. Fat 0.44 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +21900%
Contains more Poly. FatPolyunsaturated fat +667.4%

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 raw Potato soup
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Russet potato raw Potato soup DV% diff.
Sodium 5mg 604mg 26%
Vitamin B6 0.345mg 0.03mg 24%
Copper 0.103mg 0.2mg 11%
Vitamin B5 0.301mg 0.7mg 8%
Starch 15.86g 7%
Potassium 417mg 165mg 7%
Iron 0.86mg 0.34mg 7%
Manganese 0.157mg 0.3mg 6%
Vitamin C 5.7mg 0.2mg 6%
Vitamin B1 0.082mg 0.028mg 5%
Vitamin B3 1.035mg 0.43mg 4%
Saturated fat 0.026g 0.97g 4%
Folate 14µg 2µg 3%
Fats 0.08g 1.88g 3%
Selenium 0.4µg 1.9µg 3%
Magnesium 23mg 13mg 2%
Carbs 18.07g 12.79g 2%
Phosphorus 55mg 41mg 2%
Vitamin A 0µg 19µg 2%
Vitamin B12 0µg 0.04µg 2%
Polyunsaturated fat 0.043g 0.33g 2%
Choline 12.6mg 8.7mg 1%
Zinc 0.29mg 0.15mg 1%
Vitamin K 1.8µg 1.1µg 1%
Monounsaturated fat 0.002g 0.44g 1%
Protein 2.14g 1.51g 1%
Calories 79kcal 74kcal 0%
Net carbs 16.77g 11.49g N/A
Cholesterol 0mg 1mg 0%
Calcium 13mg 17mg 0%
Sugar 0.62g 1.44g N/A
Fiber 1.3g 1.3g 0%
Vitamin E 0.01mg 0.07mg 0%
Vitamin B2 0.033mg 0.029mg 0%
Tryptophan 0.02mg 0%
Threonine 0.049mg 0%
Isoleucine 0.061mg 0%
Leucine 0.094mg 0%
Lysine 0.066mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.066mg 0%
Valine 0.074mg 0%
Histidine 0.031mg 0%
Fructose 0.23g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato raw Potato soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Russet potato raw
7%
Potato soup
Minerals Daily Need Coverage Score
18%
Russet potato raw
26%
Potato soup

Comparison summary

Which food is lower in Cholesterol?
Russet potato raw
Russet potato raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Russet potato raw
Russet potato raw is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Russet potato raw
Russet potato raw contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Russet potato raw
Russet potato raw is lower in Saturated fat (difference - 0.944g)
Which food is richer in vitamins?
Russet potato raw
Russet potato raw is relatively richer in vitamins
Which food is lower in glycemic index?
Potato soup
Potato soup is lower in glycemic index (difference - 41)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170027/nutrients
  2. Potato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171158/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.