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Russet potato vs. Chili pepper — In-Depth Nutrition Comparison

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A recap on differences between russet potatoes and chili pepper

  • Russet potatoes are higher in potassium, yet chili pepper is higher in vitamin C, vitamin B6, vitamin K, and vitamin A.
  • Chili pepper covers your daily vitamin C needs 150% more than russet potatoes.
  • Russet potatoes contain 2 times more potassium than chili pepper. While russet potatoes contain 550mg of potassium, chili pepper contains only 322mg.
  • The amount of sugar in russet potatoes is lower.
  • The glycemic index of chili pepper is lower.

Food varieties used in this article are Potatoes, Russet, flesh and skin, baked and Peppers, hot chili, red, raw.

Infographic

Russet potato vs Chili pepper 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +70.8%
Contains more ZincZinc +34.6%
Contains more PhosphorusPhosphorus +65.1%
Contains more ManganeseManganese +21.9%
Contains more CopperCopper +20.6%
Contains less SodiumSodium -35.7%
~equal in Iron ~1.03mg
~equal in Selenium ~0.5µg

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%
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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin B5Vitamin B5 +89.1%
Contains more FolateFolate +13%
Contains more CholineCholine +37.6%
Contains more Vitamin CVitamin C +1631.3%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +885.7%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B3 ~1.244mg
~equal in Vitamin B12 ~0µg

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
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +40.6%
Contains more CarbsCarbs +143.4%
Contains more OtherOther +57%
Contains more FatsFats +238.5%
Contains more WaterWater +18.2%

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +342.6%

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 Chili pepper
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Russet potato Chili pepper DV% diff.
Vitamin C 8.3mg 143.7mg 150%
Vitamin B6 0.354mg 0.506mg 12%
Vitamin K 2µg 14µg 10%
Starch 17.45g 7%
Potassium 550mg 322mg 7%
Vitamin A 1µg 48µg 5%
Phosphorus 71mg 43mg 4%
Carbs 21.44g 8.81g 4%
Vitamin B5 0.38mg 0.201mg 4%
Vitamin E 0.07mg 0.69mg 4%
Vitamin B2 0.048mg 0.086mg 3%
Calories 97kcal 40kcal 3%
Fiber 2.3g 1.5g 3%
Copper 0.107mg 0.129mg 2%
Manganese 0.228mg 0.187mg 2%
Magnesium 30mg 23mg 2%
Protein 2.63g 1.87g 2%
Folate 26µg 23µg 1%
Vitamin B3 1.348mg 1.244mg 1%
Choline 15mg 10.9mg 1%
Zinc 0.35mg 0.26mg 1%
Iron 1.07mg 1.03mg 1%
Polyunsaturated fat 0.054g 0.239g 1%
Fats 0.13g 0.44g 0%
Net carbs 19.14g 7.31g N/A
Calcium 18mg 14mg 0%
Sugar 1.08g 5.3g N/A
Sodium 14mg 9mg 0%
Selenium 0.5µg 0.5µg 0%
Vitamin B1 0.067mg 0.072mg 0%
Saturated fat 0.032g 0.042g 0%
Monounsaturated fat 0.003g 0.024g 0%
Tryptophan 0.027mg 0.026mg 0%
Threonine 0.086mg 0.074mg 0%
Isoleucine 0.085mg 0.065mg 0%
Leucine 0.125mg 0.105mg 0%
Lysine 0.137mg 0.089mg 0%
Methionine 0.041mg 0.024mg 0%
Phenylalanine 0.104mg 0.062mg 0%
Valine 0.131mg 0.084mg 0%
Histidine 0.044mg 0.041mg 0%
Fructose 0.32g 0%

Which food is preferable for your diet?

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

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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
17%
Russet potato
58%
Chili pepper
Minerals Daily Need Coverage Score
23%
Russet potato
18%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 4.22g)
Which food is lower in Saturated fat?
Russet potato
Russet potato is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
Which food contains less Sodium?
Chili pepper
Chili pepper contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Chili pepper
Chili pepper is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients
  2. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.