Russet potato vs. Eggplant — In-Depth Nutrition Comparison
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A recap on differences between Russet potato and Eggplant
- Russet potato is higher than Eggplant in Vitamin B6, Iron, Potassium, Vitamin C, and Phosphorus.
- Russet potato covers your daily Vitamin B6 needs 21% more than Eggplant.
- Russet potato contains 5 times more Iron than Eggplant. While Russet potato contains 1.07mg of Iron, Eggplant contains only 0.23mg.
- The amount of Sugar in Russet potato is lower.
Food varieties used in this article are Potatoes, Russet, flesh and skin, baked and Eggplant, raw.
Infographic
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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
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Calcium
+100%
Contains
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Iron
+365.2%
Contains
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Magnesium
+114.3%
Contains
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Phosphorus
+195.8%
Contains
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Potassium
+140.2%
Contains
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Zinc
+118.8%
Contains
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Copper
+32.1%
Contains
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Selenium
+66.7%
Contains
less
Sodium
-85.7%
Equal in Manganese - 0.232
Contains
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Calcium
+100%
Contains
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Iron
+365.2%
Contains
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Magnesium
+114.3%
Contains
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Phosphorus
+195.8%
Contains
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Potassium
+140.2%
Contains
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Zinc
+118.8%
Contains
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Copper
+32.1%
Contains
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Selenium
+66.7%
Contains
less
Sodium
-85.7%
Equal in Manganese - 0.232
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
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Vitamin C
+277.3%
Contains
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Vitamin B1
+71.8%
Contains
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Vitamin B2
+29.7%
Contains
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Vitamin B3
+107.7%
Contains
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Vitamin B5
+35.2%
Contains
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Vitamin B6
+321.4%
Contains
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Folate
+18.2%
Contains
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Vitamin A
+130%
Contains
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Vitamin E
+328.6%
Contains
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Vitamin K
+75%
Contains
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Vitamin C
+277.3%
Contains
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Vitamin B1
+71.8%
Contains
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Vitamin B2
+29.7%
Contains
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Vitamin B3
+107.7%
Contains
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Vitamin B5
+35.2%
Contains
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Vitamin B6
+321.4%
Contains
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Folate
+18.2%
Contains
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Vitamin A
+130%
Contains
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Vitamin E
+328.6%
Contains
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Vitamin K
+75%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+168.4%
Contains
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Carbs
+264.6%
Contains
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Other
+104.5%
Contains
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Fats
+38.5%
Contains
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Water
+24%
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
0.98 g
Fats:
0.18 g
Carbs:
5.88 g
Water:
92.3 g
Other:
0.66 g
Contains
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Protein
+168.4%
Contains
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Carbs
+264.6%
Contains
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Other
+104.5%
Contains
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Fats
+38.5%
Contains
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Water
+24%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+433.3%
Contains
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Polyunsaturated fat
+40.7%
Equal in Saturated Fat - 0.034
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.076 g
Contains
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Monounsaturated Fat
+433.3%
Contains
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Polyunsaturated fat
+40.7%
Equal in Saturated Fat - 0.034
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+50%
Contains
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Glucose
+327%
Contains
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Fructose
+381.3%
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
Starch:
0 g
Sucrose:
0.26 g
Glucose:
1.58 g
Fructose:
1.54 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+50%
Contains
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Glucose
+327%
Contains
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Fructose
+381.3%
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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.14g | 2.88g |
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| Protein | 2.63g | 0.98g |
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| Fats | 0.13g | 0.18g |
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| Carbs | 21.44g | 5.88g |
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| Calories | 97kcal | 25kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g | 1.54g |
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| Sugar | 1.08g | 3.53g |
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| Fiber | 2.3g | 3g |
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| Calcium | 18mg | 9mg |
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| Iron | 1.07mg | 0.23mg |
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| Magnesium | 30mg | 14mg |
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| Phosphorus | 71mg | 24mg |
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| Potassium | 550mg | 229mg |
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| Sodium | 14mg | 2mg |
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| Zinc | 0.35mg | 0.16mg |
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| Copper | 0.107mg | 0.081mg |
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| Manganese | 0.228mg | 0.232mg |
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| Selenium | 0.5µg | 0.3µg |
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| Vitamin A | 10IU | 23IU |
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| Vitamin A RAE | 1µg | 1µg | |
| Vitamin E | 0.07mg | 0.3mg |
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| Vitamin C | 8.3mg | 2.2mg |
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| Vitamin B1 | 0.067mg | 0.039mg |
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| Vitamin B2 | 0.048mg | 0.037mg |
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| Vitamin B3 | 1.348mg | 0.649mg |
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| Vitamin B5 | 0.38mg | 0.281mg |
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| Vitamin B6 | 0.354mg | 0.084mg |
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| Folate | 26µg | 22µg |
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| Vitamin K | 2µg | 3.5µg |
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| Tryptophan | 0.027mg | 0.009mg |
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| Threonine | 0.086mg | 0.037mg |
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| Isoleucine | 0.085mg | 0.045mg |
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| Leucine | 0.125mg | 0.064mg |
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| Lysine | 0.137mg | 0.047mg |
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| Methionine | 0.041mg | 0.011mg |
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| Phenylalanine | 0.104mg | 0.043mg |
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| Valine | 0.131mg | 0.053mg |
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| Histidine | 0.044mg | 0.023mg |
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| Saturated Fat | 0.032g | 0.034g |
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| Monounsaturated Fat | 0.003g | 0.016g |
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| Polyunsaturated fat | 0.054g | 0.076g |
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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 |
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| 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
18%
9%
Minerals Daily Need Coverage Score
23%
12%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.002g)
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 is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Eggplant contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Eggplant is lower in glycemic index (difference - 52)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)