Russet potato vs. Potatoes, white, flesh and skin, raw — In-Depth Nutrition Comparison
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Significant differences between Russet potato and Potatoes, white, flesh and skin, raw
- The amount of Vitamin B6, and Iron in Russet potato is higher than in Potatoes, white, flesh and skin, raw.
- Russet potato covers your daily Vitamin B6 needs 12% more than Potatoes, white, flesh and skin, raw.
- Potatoes, white, flesh and skin, raw has 2 times less Iron than Russet potato. Russet potato has 1.07mg of Iron, while Potatoes, white, flesh and skin, raw has 0.52mg.
Specific food types used in this comparison are Potatoes, Russet, flesh and skin, baked and Potatoes, white, flesh and skin, 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 more MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +35.1% |
| Contains more IronIron | +105.8% |
| Contains more ZincZinc | +20.7% |
| Contains more PhosphorusPhosphorus | +14.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +57.2% |
| Contains more SeleniumSelenium | +66.7% |
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 more Vitamin AVitamin A | +25% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B2Vitamin B2 | +41.2% |
| Contains more Vitamin B3Vitamin B3 | +26.5% |
| Contains more Vitamin B5Vitamin B5 | +35.2% |
| Contains more Vitamin B6Vitamin B6 | +74.4% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +44.4% |
| Contains more CholineCholine | +36.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.68 g
Fats:
0.1 g
Carbs:
15.71 g
Water:
81.58 g
Other:
0.93 g
| Contains more ProteinProtein | +56.5% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +36.5% |
| Contains more OtherOther | +45.2% |
~equal in
Water
~81.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated Fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +25.6% |
| Contains less Sat. FatSaturated Fat | -18.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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:
13.49 g
Sucrose:
0.28 g
Glucose:
0.53 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +29.4% |
| Contains more SucroseSucrose | +39.3% |
| Contains more GlucoseGlucose | +43.2% |
~equal in
Fructose
~0.34g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 97kcal | 69kcal |
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| Protein | 2.63g | 1.68g |
|
| Fats | 0.13g | 0.1g |
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| Vitamin C | 8.3mg | 9.1mg |
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| Net carbs | 19.14g | 13.31g |
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| Carbs | 21.44g | 15.71g |
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| Magnesium | 30mg | 21mg |
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| Calcium | 18mg | 9mg |
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| Potassium | 550mg | 407mg |
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| Iron | 1.07mg | 0.52mg |
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| Sugar | 1.08g | 1.15g |
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| Fiber | 2.3g | 2.4g |
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| Copper | 0.107mg | 0.116mg |
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| Zinc | 0.35mg | 0.29mg |
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| Starch | 17.45g | 13.49g |
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| Phosphorus | 71mg | 62mg |
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| Sodium | 14mg | 16mg |
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| Vitamin A | 10IU | 8IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.07mg | 0.01mg |
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| Manganese | 0.228mg | 0.145mg |
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| Selenium | 0.5µg | 0.3µg |
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| Vitamin B1 | 0.067mg | 0.071mg |
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| Vitamin B2 | 0.048mg | 0.034mg |
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| Vitamin B3 | 1.348mg | 1.066mg |
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| Vitamin B5 | 0.38mg | 0.281mg |
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| Vitamin B6 | 0.354mg | 0.203mg |
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| Vitamin K | 2µg | 1.6µg |
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| Folate | 26µg | 18µg |
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| Choline | 15mg | 11mg |
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| Saturated Fat | 0.032g | 0.026g |
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| Monounsaturated Fat | 0.003g | 0.002g |
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| Polyunsaturated fat | 0.054g | 0.043g |
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| Tryptophan | 0.027mg | 0.017mg |
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| Threonine | 0.086mg | 0.055mg |
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| Isoleucine | 0.085mg | 0.054mg |
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| Leucine | 0.125mg | 0.08mg |
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| Lysine | 0.137mg | 0.087mg |
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| Methionine | 0.041mg | 0.026mg |
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| Phenylalanine | 0.104mg | 0.066mg |
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| Valine | 0.131mg | 0.084mg |
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| Histidine | 0.044mg | 0.028mg |
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| Fructose | 0.32g | 0.34g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
17%
13%
Minerals Daily Need Coverage Score
23%
17%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 2mg)
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 is lower in Saturated Fat?
Potatoes, white, flesh and skin, raw is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Potatoes, white, flesh and skin, raw is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)