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  6. Russet potato vs. Potato

Russet potato vs. Potato — In-Depth Nutrition Comparison

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Significant differences between russet potatoes and potatoes

    Specific food types used in this comparison are Potatoes, Russet, flesh,, and skin, baked and Potatoes, baked, flesh,, and skin, without salt.

    Infographic

    Russet potato vs Potato 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.
    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%
    Potato
    Potato
    2
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
    Contains more CalciumCalcium +20%
    Contains more SeleniumSelenium +25%
    Contains more CopperCopper +10.3%
    Contains less SodiumSodium -28.6%
    ~equal in Magnesium ~28mg
    ~equal in Potassium ~535mg
    ~equal in Iron ~1.08mg
    ~equal in Zinc ~0.36mg
    ~equal in Phosphorus ~70mg
    ~equal in Manganese ~0.219mg

    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%
    Potato
    Potato
    1
    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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
    Contains more Vitamin EVitamin E +75%
    Contains more Vitamin B6Vitamin B6 +13.8%
    Contains more Vitamin CVitamin C +15.7%
    ~equal in Vitamin A ~1µg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.064mg
    ~equal in Vitamin B2 ~0.048mg
    ~equal in Vitamin B3 ~1.41mg
    ~equal in Vitamin B5 ~0.376mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~2µg
    ~equal in Folate ~28µg
    ~equal in Choline ~14.8mg

    All nutrients comparison - raw data values

    Nutrient Russet potato Potato DV% diff.
    Vitamin B6 0.354mg 0.311mg 3%
    Folate 26µg 28µg 1%
    Copper 0.107mg 0.118mg 1%
    Vitamin C 8.3mg 9.6mg 1%
    Calories 97kcal 93kcal 0%
    Protein 2.63g 2.5g 0%
    Fats 0.13g 0.13g 0%
    Net carbs 19.14g 18.95g N/A
    Carbs 21.44g 21.15g 0%
    Magnesium 30mg 28mg 0%
    Calcium 18mg 15mg 0%
    Potassium 550mg 535mg 0%
    Iron 1.07mg 1.08mg 0%
    Sugar 1.08g 1.18g N/A
    Fiber 2.3g 2.2g 0%
    Zinc 0.35mg 0.36mg 0%
    Starch 17.45g 17.27g 0%
    Phosphorus 71mg 70mg 0%
    Sodium 14mg 10mg 0%
    Vitamin A 1µg 1µg 0%
    Vitamin E 0.07mg 0.04mg 0%
    Manganese 0.228mg 0.219mg 0%
    Selenium 0.5µg 0.4µg 0%
    Vitamin B1 0.067mg 0.064mg 0%
    Vitamin B2 0.048mg 0.048mg 0%
    Vitamin B3 1.348mg 1.41mg 0%
    Vitamin B5 0.38mg 0.376mg 0%
    Vitamin K 2µg 2µg 0%
    Choline 15mg 14.8mg 0%
    Saturated fat 0.032g 0.034g 0%
    Monounsaturated fat 0.003g 0.003g 0%
    Polyunsaturated fat 0.054g 0.057g 0%
    Tryptophan 0.027mg 0.025mg 0%
    Threonine 0.086mg 0.081mg 0%
    Isoleucine 0.085mg 0.08mg 0%
    Leucine 0.125mg 0.119mg 0%
    Lysine 0.137mg 0.13mg 0%
    Methionine 0.041mg 0.038mg 0%
    Phenylalanine 0.104mg 0.099mg 0%
    Valine 0.131mg 0.125mg 0%
    Histidine 0.044mg 0.042mg 0%
    Fructose 0.32g 0.34g 0%

    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
    Potato
    Potato
    1
    3% 21% 75%
    Protein: 2.5 g
    Fats: 0.13 g
    Carbs: 21.15 g
    Water: 74.89 g
    Other: 1.33 g
    ~equal in Protein ~2.5g
    ~equal in Fats ~0.13g
    ~equal in Carbs ~21.15g
    ~equal in Water ~74.89g
    ~equal in Other ~1.33g

    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
    Potato
    Potato
    1
    36% 3% 61%
    Saturated fat: Sat. Fat 0.034 g
    Monounsaturated fat: Mono. Fat 0.003 g
    Polyunsaturated fat: Poly. Fat 0.057 g
    ~equal in Saturated fat ~0.034g
    ~equal in Monounsaturated fat ~0.003g
    ~equal in Polyunsaturated fat ~0.057g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    94% 2% 2% 2%
    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
    Potato
    Potato
    3
    94% 2% 2% 2%
    Starch: 17.27 g
    Sucrose: 0.4 g
    Glucose: 0.44 g
    Fructose: 0.34 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    Contains more GlucoseGlucose +18.9%
    ~equal in Starch ~17.27g
    ~equal in Sucrose ~0.4g
    ~equal in Fructose ~0.34g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0g
    ~equal in Galactose ~0g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.