Russet potato vs. Red potato — In-Depth Nutrition Comparison
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The main differences between Russet potato and Red potato
- Russet potato is richer in Vitamin B6, yet Red potato is richer in Copper.
- Daily need coverage for Vitamin B6 from Russet potato is 11% higher.
Food types used in this article are Potatoes, Russet, flesh and skin, baked and Potatoes, red, flesh and skin, baked.
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 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% |
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 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 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:
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
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:
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
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 Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 97kcal | 89kcal |
|
| Protein | 2.63g | 2.3g |
|
| Fats | 0.13g | 0.15g |
|
| Vitamin C | 8.3mg | 12.6mg |
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| Net carbs | 19.14g | 17.79g |
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| Carbs | 21.44g | 19.59g |
|
| Magnesium | 30mg | 28mg |
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| Calcium | 18mg | 9mg |
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| Potassium | 550mg | 545mg |
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| Iron | 1.07mg | 0.7mg |
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| Sugar | 1.08g | 1.43g |
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| Fiber | 2.3g | 1.8g |
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| Copper | 0.107mg | 0.174mg |
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| Zinc | 0.35mg | 0.4mg |
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| Starch | 17.45g | 15.15g |
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| Phosphorus | 71mg | 72mg |
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| Sodium | 14mg | 12mg |
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| Vitamin A | 10IU | 10IU | |
| Vitamin A | 1µg | 1µg | |
| Vitamin E | 0.07mg | 0.08mg |
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| Manganese | 0.228mg | 0.173mg |
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| Selenium | 0.5µg |
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| Vitamin B1 | 0.067mg | 0.072mg |
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| Vitamin B2 | 0.048mg | 0.05mg |
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| Vitamin B3 | 1.348mg | 1.595mg |
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| Vitamin B5 | 0.38mg | 0.341mg |
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| Vitamin B6 | 0.354mg | 0.212mg |
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| Vitamin K | 2µg | 2.8µg |
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| Folate | 26µg | 27µg |
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| Choline | 15mg | 18.9mg |
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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 | 0.023mg |
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| Threonine | 0.086mg | 0.075mg |
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| Isoleucine | 0.085mg | 0.074mg |
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| Leucine | 0.125mg | 0.109mg |
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| Lysine | 0.137mg | 0.12mg |
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| Methionine | 0.041mg | 0.035mg |
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| Phenylalanine | 0.104mg | 0.091mg |
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| Valine | 0.131mg | 0.115mg |
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| Histidine | 0.044mg | 0.039mg |
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| Fructose | 0.32g | 0.44g |
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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%
16%
Minerals Daily Need Coverage Score
23%
22%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Russet potato is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food contains less Sodium?
Red potato contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Red potato is lower in Saturated Fat (difference - 0.006g)
Which food is richer in vitamins?
Red potato is relatively richer in vitamins
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 ($)