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  6. Russet potato vs. Potato

Russet potato vs. Potato — In-Depth Nutrition Comparison

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How are Russet potato and Potato different?

  • Potato is higher than Russet potato in Vitamin C.
  • Potato covers your daily need of Vitamin C 13% more than Russet potato.

Potatoes, Russet, flesh and skin, baked and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Russet potato vs Potato 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.
Russet potato
Russet potato
8
:
2
Potato
Potato
Contains more Calcium +50%
Contains more Iron +32.1%
Contains more Magnesium +30.4%
Contains more Phosphorus +24.6%
Contains more Potassium +29.4%
Contains more Zinc +16.7%
Contains more Manganese +14%
Contains more Selenium +25%
Contains less Sodium -57.1%
Equal in Copper - 0.11
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +50%
Contains more Iron +32.1%
Contains more Magnesium +30.4%
Contains more Phosphorus +24.6%
Contains more Potassium +29.4%
Contains more Zinc +16.7%
Contains more Manganese +14%
Contains more Selenium +25%
Contains less Sodium -57.1%
Equal in Copper - 0.11

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.
Russet potato
Russet potato
7
:
2
Potato
Potato
Contains more Vitamin A +400%
Contains more Vitamin E +600%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +18.8%
Contains more Folate +73.3%
Contains more Vitamin C +137.3%
Contains more Vitamin B1 +20.9%
Equal in Vitamin K - 2
Russet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +400%
Contains more Vitamin E +600%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +27%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +18.8%
Contains more Folate +73.3%
Contains more Vitamin C +137.3%
Contains more Vitamin B1 +20.9%
Equal in Vitamin K - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Russet potato
Russet potato
4
:
1
Potato
Potato
Contains more Protein +28.3%
Contains more Fats +44.4%
Contains more Carbs +22.6%
Contains more Other +20.5%
Equal in Water - 79.25
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +28.3%
Contains more Fats +44.4%
Contains more Carbs +22.6%
Contains more Other +20.5%
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Russet potato
Russet potato
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +28.6%
Contains less Saturated Fat -21.9%
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +28.6%
Contains less Saturated Fat -21.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Russet potato
Russet potato
4
:
0
Potato
Potato
Contains more Starch +14.1%
Contains more Sucrose +129.4%
Contains more Glucose +19.4%
Contains more Fructose +23.1%
Russet potato
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
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +14.1%
Contains more Sucrose +129.4%
Contains more Glucose +19.4%
Contains more Fructose +23.1%

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 Potato
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Russet potato Potato Opinion
Net carbs 19.14g 15.39g Russet potato
Protein 2.63g 2.05g Russet potato
Fats 0.13g 0.09g Russet potato
Carbs 21.44g 17.49g Russet potato
Calories 97kcal 77kcal Russet potato
Starch 17.45g 15.29g Russet potato
Fructose 0.32g 0.26g Russet potato
Sugar 1.08g 0.82g Potato
Fiber 2.3g 2.1g Russet potato
Calcium 18mg 12mg Russet potato
Iron 1.07mg 0.81mg Russet potato
Magnesium 30mg 23mg Russet potato
Phosphorus 71mg 57mg Russet potato
Potassium 550mg 425mg Russet potato
Sodium 14mg 6mg Potato
Zinc 0.35mg 0.3mg Russet potato
Copper 0.107mg 0.11mg Potato
Manganese 0.228mg 0.2mg Russet potato
Selenium 0.5µg 0.4µg Russet potato
Vitamin A 10IU 2IU Russet potato
Vitamin A RAE 1µg 0µg Russet potato
Vitamin E 0.07mg 0.01mg Russet potato
Vitamin C 8.3mg 19.7mg Potato
Vitamin B1 0.067mg 0.081mg Potato
Vitamin B2 0.048mg 0.032mg Russet potato
Vitamin B3 1.348mg 1.061mg Russet potato
Vitamin B5 0.38mg 0.295mg Russet potato
Vitamin B6 0.354mg 0.298mg Russet potato
Folate 26µg 15µg Russet potato
Vitamin K 2µg 2µg
Tryptophan 0.027mg 0.021mg Russet potato
Threonine 0.086mg 0.067mg Russet potato
Isoleucine 0.085mg 0.066mg Russet potato
Leucine 0.125mg 0.098mg Russet potato
Lysine 0.137mg 0.107mg Russet potato
Methionine 0.041mg 0.032mg Russet potato
Phenylalanine 0.104mg 0.081mg Russet potato
Valine 0.131mg 0.103mg Russet potato
Histidine 0.044mg 0.035mg Russet potato
Saturated Fat 0.032g 0.025g Potato
Monounsaturated Fat 0.003g 0.002g Russet potato
Polyunsaturated fat 0.054g 0.042g Russet potato

Which food is preferable for your diet?

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

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%
Russet potato
18%
Potato
Minerals Daily Need Coverage Score
23%
Russet potato
19%
Potato

Comparison summary

Which food is lower in glycemic index?
Russet potato
Russet potato is lower in glycemic index (difference - 4)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/170026/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.