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  6. Russet potato vs. Agar

Russet potato vs. Agar — In-Depth Nutrition Comparison

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How are russet potatoes and agar different?

  • Agar has more iron, manganese, magnesium, folate, calcium, copper, vitamin B5, zinc, vitamin E, and fiber than russet potatoes.
  • Daily need coverage for iron for agar is 254% higher.

Potatoes, Russet, flesh, and skin, baked and Seaweed, agar, dried are the varieties used in this article.

Infographic

Russet potato vs Agar 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Contains more PhosphorusPhosphorus +36.5%
Contains less SodiumSodium -86.3%
Contains more MagnesiumMagnesium +2466.7%
Contains more CalciumCalcium +3372.2%
Contains more PotassiumPotassium +104.5%
Contains more IronIron +1900%
Contains more CopperCopper +470.1%
Contains more ZincZinc +1557.1%
Contains more ManganeseManganese +1786%
Contains more SeleniumSelenium +1380%

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Agar
Agar
6
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% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +570%
Contains more Vitamin B3Vitamin B3 +567.3%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin EVitamin E +7042.9%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B5Vitamin B5 +694.2%
Contains more Vitamin KVitamin K +1120%
Contains more FolateFolate +2130.8%
Contains more CholineCholine +322%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Agar DV% diff.
Iron 1.07mg 21.4mg 254%
Manganese 0.228mg 4.3mg 177%
Magnesium 30mg 770mg 176%
Folate 26µg 580µg 139%
Calcium 18mg 625mg 61%
Copper 0.107mg 0.61mg 56%
Vitamin B5 0.38mg 3.018mg 53%
Zinc 0.35mg 5.8mg 50%
Vitamin E 0.07mg 5mg 33%
Fiber 2.3g 7.7g 22%
Carbs 21.44g 80.88g 20%
Vitamin K 2µg 24.4µg 19%
Potassium 550mg 1125mg 17%
Vitamin B2 0.048mg 0.222mg 13%
Selenium 0.5µg 7.4µg 13%
Calories 97kcal 306kcal 10%
Vitamin C 8.3mg 0mg 9%
Choline 15mg 63.3mg 9%
Starch 17.45g 7%
Vitamin B3 1.348mg 0.202mg 7%
Protein 2.63g 6.21g 7%
Vitamin B1 0.067mg 0.01mg 5%
Sodium 14mg 102mg 4%
Vitamin B6 0.354mg 0.303mg 4%
Phosphorus 71mg 52mg 3%
Fats 0.13g 0.3g 0%
Net carbs 19.14g 73.18g N/A
Sugar 1.08g 2.97g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.032g 0.061g 0%
Monounsaturated fat 0.003g 0.027g 0%
Polyunsaturated fat 0.054g 0.102g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.087g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more WaterWater +757.7%
Contains more ProteinProtein +136.1%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +277.2%
Contains more OtherOther +191.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -47.5%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +88.9%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.