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  6. Russet potato vs. Red potato

Russet potato vs. Red potato — In-Depth Nutrition Comparison

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The main differences between russet potatoes and red potato

  • Russet potatoes are richer in vitamin B6, yet red potato is richer in copper.
  • Daily need coverage for vitamin B6 for russet potatoes is 11% higher.

Food types used in this article are Potatoes, Russet, flesh,, and skin, baked and Potatoes, red, flesh,, and skin, baked.

Infographic

Russet potato vs Red 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.
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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +100%
Contains more IronIron +52.9%
Contains more ManganeseManganese +31.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +62.6%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -14.3%
~equal in Magnesium ~28mg
~equal in Potassium ~545mg
~equal in Phosphorus ~72mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin B6Vitamin B6 +67%
Contains more Vitamin CVitamin C +51.8%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B3Vitamin B3 +18.3%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +26%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Russet potato Red potato DV% diff.
Vitamin B6 0.354mg 0.212mg 11%
Copper 0.107mg 0.174mg 7%
Vitamin C 8.3mg 12.6mg 5%
Iron 1.07mg 0.7mg 5%
Manganese 0.228mg 0.173mg 2%
Vitamin B3 1.348mg 1.595mg 2%
Fiber 2.3g 1.8g 2%
Vitamin B5 0.38mg 0.341mg 1%
Carbs 21.44g 19.59g 1%
Choline 15mg 18.9mg 1%
Calcium 18mg 9mg 1%
Protein 2.63g 2.3g 1%
Selenium 0.5µg 1%
Vitamin K 2µg 2.8µg 1%
Starch 17.45g 15.15g 1%
Calories 97kcal 89kcal 0%
Fats 0.13g 0.15g 0%
Net carbs 19.14g 17.79g N/A
Magnesium 30mg 28mg 0%
Potassium 550mg 545mg 0%
Sugar 1.08g 1.43g N/A
Zinc 0.35mg 0.4mg 0%
Phosphorus 71mg 72mg 0%
Sodium 14mg 12mg 0%
Vitamin A 1µg 1µg 0%
Vitamin E 0.07mg 0.08mg 0%
Vitamin B1 0.067mg 0.072mg 0%
Vitamin B2 0.048mg 0.05mg 0%
Folate 26µg 27µg 0%
Saturated fat 0.032g 0.026g 0%
Monounsaturated fat 0.003g 0.002g 0%
Polyunsaturated fat 0.054g 0.043g 0%
Tryptophan 0.027mg 0.023mg 0%
Threonine 0.086mg 0.075mg 0%
Isoleucine 0.085mg 0.074mg 0%
Leucine 0.125mg 0.109mg 0%
Lysine 0.137mg 0.12mg 0%
Methionine 0.041mg 0.035mg 0%
Phenylalanine 0.104mg 0.091mg 0%
Valine 0.131mg 0.115mg 0%
Histidine 0.044mg 0.039mg 0%
Fructose 0.32g 0.44g 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
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more ProteinProtein +14.3%
Contains more FatsFats +15.4%
~equal in Carbs ~19.59g
~equal in Water ~76.67g
~equal in Other ~1.29g

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
37% 3% 61%
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
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
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +15.2%
Contains more SucroseSucrose +15.4%
Contains more GlucoseGlucose +48.6%
Contains more FructoseFructose +37.5%
~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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.