Russet potato vs. Sweet potato — In-Depth Nutrition Comparison
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The main differences between russet potatoes and sweet potatoes
- Russet potatoes are richer in vitamin B6, yet sweet potatoes are richer in vitamin A, vitamin C, manganese, vitamin B5, and copper.
- Daily need coverage for vitamin A for sweet potatoes is 384% higher.
- Russet potatoes contain 4 times more folate than sweet potatoes. Russet potatoes contain 26µg of folate, while sweet potatoes contain 6µg.
- Sweet potatoes have a lower glycemic index than russet potatoes.
Food types used in this article are Potatoes, Russet, flesh and skin, baked and Sweet potato, cooked, baked in skin, flesh, without salt.
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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 PotassiumPotassium | +15.8% |
| Contains more IronIron | +55.1% |
| Contains more PhosphorusPhosphorus | +31.5% |
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +150% |
| Contains more CalciumCalcium | +111.1% |
| Contains more CopperCopper | +50.5% |
| Contains more ManganeseManganese | +118% |
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 B6Vitamin B6 | +23.8% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +14.5% |
| Contains more Vitamin CVitamin C | +136.1% |
| Contains more Vitamin AVitamin A | +96000% |
| Contains more Vitamin EVitamin E | +914.3% |
| Contains more Vitamin B1Vitamin B1 | +59.7% |
| Contains more Vitamin B2Vitamin B2 | +120.8% |
| Contains more Vitamin B3Vitamin B3 | +10.3% |
| Contains more Vitamin B5Vitamin B5 | +132.6% |
| Contains more Vitamin KVitamin K | +15% |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +30.8% |
| Contains more FatsFats | +15.4% |
~equal in
Carbs
~20.71g
~equal in
Water
~75.78g
~equal in
Other
~1.35g
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +70.4% |
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:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more StarchStarch | +147.5% |
| Contains more SucroseSucrose | +484.6% |
| Contains more GlucoseGlucose | +54.1% |
| Contains more FructoseFructose | +56.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 1µg | 961µg | 107% |
| Vitamin C | 8.3mg | 19.6mg | 13% |
| Manganese | 0.228mg | 0.497mg | 12% |
| Vitamin B5 | 0.38mg | 0.884mg | 10% |
| Copper | 0.107mg | 0.161mg | 6% |
| Folate | 26µg | 6µg | 5% |
| Vitamin B6 | 0.354mg | 0.286mg | 5% |
| Iron | 1.07mg | 0.69mg | 5% |
| Vitamin E | 0.07mg | 0.71mg | 4% |
| Fiber | 2.3g | 3.3g | 4% |
| Vitamin B2 | 0.048mg | 0.106mg | 4% |
| Starch | 17.45g | 7.05g | 4% |
| Vitamin B1 | 0.067mg | 0.107mg | 3% |
| Calcium | 18mg | 38mg | 2% |
| Potassium | 550mg | 475mg | 2% |
| Phosphorus | 71mg | 54mg | 2% |
| Vitamin B3 | 1.348mg | 1.487mg | 1% |
| Sodium | 14mg | 36mg | 1% |
| Protein | 2.63g | 2.01g | 1% |
| Magnesium | 30mg | 27mg | 1% |
| Selenium | 0.5µg | 0.2µg | 1% |
| Calories | 97kcal | 90kcal | 0% |
| Fats | 0.13g | 0.15g | 0% |
| Carbs | 21.44g | 20.71g | 0% |
| Net carbs | 19.14g | 17.41g | N/A |
| Sugar | 1.08g | 6.48g | N/A |
| Zinc | 0.35mg | 0.32mg | 0% |
| Vitamin K | 2µg | 2.3µg | 0% |
| Choline | 15mg | 13.1mg | 0% |
| Saturated fat | 0.032g | 0.052g | 0% |
| Monounsaturated fat | 0.003g | 0.002g | 0% |
| Polyunsaturated fat | 0.054g | 0.092g | 0% |
| Tryptophan | 0.027mg | 0.04mg | 0% |
| Threonine | 0.086mg | 0.107mg | 0% |
| Isoleucine | 0.085mg | 0.07mg | 0% |
| Leucine | 0.125mg | 0.118mg | 0% |
| Lysine | 0.137mg | 0.084mg | 0% |
| Methionine | 0.041mg | 0.037mg | 0% |
| Phenylalanine | 0.104mg | 0.114mg | 0% |
| Valine | 0.131mg | 0.11mg | 0% |
| Histidine | 0.044mg | 0.039mg | 0% |
| Fructose | 0.32g | 0.5g | 0% |
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%
47%
Minerals Daily Need Coverage Score
23%
25%
Comparison summary
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 5.4g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Russet potato is lower in Saturated fat (difference - 0.02g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.