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  6. Russet potato vs. Shallot

Russet potato vs. Shallot — In-Depth Nutrition Comparison

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Summary of differences between russet potatoes and shallot

  • Shallot has less vitamin B3 and potassium than russet potatoes.
  • Russet potatoes have 2 times more potassium than shallot. While russet potatoes have 550mg of potassium, shallot has only 334mg.
  • Russet potatoes have less sugar.
  • The glycemic index of russet potatoes is higher.

These are the specific foods used in this comparison Potatoes, Russet, flesh, and skin, baked and Shallots, raw.

Infographic

Russet potato vs Shallot 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +64.7%
Contains more CopperCopper +21.6%
Contains more PhosphorusPhosphorus +18.3%
Contains more CalciumCalcium +105.6%
Contains more IronIron +12.1%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +28.1%
Contains more SeleniumSelenium +140%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +574%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin KVitamin K +150%
Contains more CholineCholine +32.7%
Contains more FolateFolate +30.8%
~equal in Vitamin C ~8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.345mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Shallot DV% diff.
Starch 17.45g 7%
Vitamin B3 1.348mg 0.2mg 7%
Potassium 550mg 334mg 6%
Fiber 2.3g 3.2g 4%
Manganese 0.228mg 0.292mg 3%
Iron 1.07mg 1.2mg 2%
Vitamin B2 0.048mg 0.02mg 2%
Folate 26µg 34µg 2%
Carbs 21.44g 16.8g 2%
Magnesium 30mg 21mg 2%
Calcium 18mg 37mg 2%
Phosphorus 71mg 60mg 2%
Copper 0.107mg 0.088mg 2%
Vitamin B5 0.38mg 0.29mg 2%
Calories 97kcal 72kcal 1%
Vitamin B6 0.354mg 0.345mg 1%
Vitamin K 2µg 0.8µg 1%
Choline 15mg 11.3mg 1%
Selenium 0.5µg 1.2µg 1%
Vitamin B1 0.067mg 0.06mg 1%
Protein 2.63g 2.5g 0%
Fats 0.13g 0.1g 0%
Vitamin C 8.3mg 8mg 0%
Net carbs 19.14g 13.6g N/A
Sugar 1.08g 7.87g N/A
Zinc 0.35mg 0.4mg 0%
Sodium 14mg 12mg 0%
Vitamin E 0.07mg 0.04mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.032g 0.017g 0%
Monounsaturated fat 0.003g 0.014g 0%
Polyunsaturated fat 0.054g 0.039g 0%
Tryptophan 0.027mg 0.028mg 0%
Threonine 0.086mg 0.098mg 0%
Isoleucine 0.085mg 0.106mg 0%
Leucine 0.125mg 0.149mg 0%
Lysine 0.137mg 0.125mg 0%
Methionine 0.041mg 0.027mg 0%
Phenylalanine 0.104mg 0.081mg 0%
Valine 0.131mg 0.11mg 0%
Histidine 0.044mg 0.043mg 0%
Fructose 0.32g 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +30%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +68.8%
~equal in Protein ~2.5g
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Poly. FatPolyunsaturated fat +38.5%
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +366.7%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.