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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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 0% 0.2% 21% 7.6% 19% 18% 80% 0% 4.5% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 6.3% 1.4% 7% 6.7% 8.1% 42% 6.9% 5% 2.8% 1.5%
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 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

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%
Potassium 417mg 165mg 7%
Iron 0.86mg 0.34mg 7%
Starch 15.86g 7%
Vitamin C 5.7mg 0.2mg 6%
Manganese 0.157mg 0.3mg 6%
Vitamin B1 0.082mg 0.028mg 5%
Vitamin B3 1.035mg 0.43mg 4%
Saturated fat 0.026g 0.97g 4%
Fats 0.08g 1.88g 3%
Selenium 0.4µg 1.9µg 3%
Folate 14µg 2µg 3%
Carbs 18.07g 12.79g 2%
Magnesium 23mg 13mg 2%
Phosphorus 55mg 41mg 2%
Vitamin A 0µg 19µg 2%
Vitamin B12 0µg 0.04µg 2%
Polyunsaturated fat 0.043g 0.33g 2%
Protein 2.14g 1.51g 1%
Zinc 0.29mg 0.15mg 1%
Vitamin K 1.8µg 1.1µg 1%
Choline 12.6mg 8.7mg 1%
Monounsaturated fat 0.002g 0.44g 1%
Calories 79kcal 74kcal 0%
Protein per 100 calories 2.7g 2g N/A
Calories per 10 g protein 369kcal 490kcal N/A
Weight per 100 calories 127g 135g N/A
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%

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%
~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%

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.