Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Summary of differences between russet potatoes and sweet potato

  • Russet potatoes have more vitamin B6, vitamin C, potassium, and iron; however, sweet potato is higher in vitamin A and vitamin B5.
  • Sweet potato covers your daily need for vitamin A, 79% more than russet potatoes.
  • Russet potatoes have 3 times more vitamin C than sweet potato. While russet potatoes have 8.3mg of vitamin C, sweet potato has only 2.4mg.
  • The glycemic index of russet potatoes is higher.

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

Infographic

Russet potato vs Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +75.4%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +51.1%
Contains less SodiumSodium -74.5%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +41.1%
Contains more ManganeseManganese +13.2%
Contains more SeleniumSelenium +20%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +245.8%
Contains more Vitamin B3Vitamin B3 +142%
Contains more Vitamin B6Vitamin B6 +69.4%
Contains more FolateFolate +136.4%
Contains more CholineCholine +22%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B5Vitamin B5 +110.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.8µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +67.5%
Contains more FatsFats +160%
Contains more OtherOther +37.8%
~equal in Carbs ~20.12g
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +285.7%
Contains less Sat. FatSaturated fat -43.8%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +37.9%
Contains more SucroseSucrose +546.2%
Contains more GlucoseGlucose +159.5%
Contains more FructoseFructose +118.8%
~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.
Russet potato Sweet potato
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Russet potato Sweet potato DV% diff.
Vitamin A 1µg 709µg 79%
Vitamin B6 0.354mg 0.209mg 11%
Vitamin B5 0.38mg 0.8mg 8%
Vitamin C 8.3mg 2.4mg 7%
Potassium 550mg 337mg 6%
Iron 1.07mg 0.61mg 6%
Copper 0.107mg 0.151mg 5%
Vitamin B3 1.348mg 0.557mg 5%
Folate 26µg 11µg 4%
Phosphorus 71mg 47mg 3%
Fiber 2.3g 3g 3%
Starch 17.45g 12.65g 2%
Sodium 14mg 55mg 2%
Protein 2.63g 1.57g 2%
Manganese 0.228mg 0.258mg 1%
Vitamin B2 0.048mg 0.061mg 1%
Calories 97kcal 86kcal 1%
Vitamin B1 0.067mg 0.078mg 1%
Vitamin E 0.07mg 0.26mg 1%
Calcium 18mg 30mg 1%
Magnesium 30mg 25mg 1%
Fats 0.13g 0.05g 0%
Carbs 21.44g 20.12g 0%
Net carbs 19.14g 17.12g N/A
Sugar 1.08g 4.18g N/A
Zinc 0.35mg 0.3mg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin K 2µg 1.8µg 0%
Choline 15mg 12.3mg 0%
Saturated fat 0.032g 0.018g 0%
Monounsaturated fat 0.003g 0.001g 0%
Polyunsaturated fat 0.054g 0.014g 0%
Tryptophan 0.027mg 0.031mg 0%
Threonine 0.086mg 0.083mg 0%
Isoleucine 0.085mg 0.055mg 0%
Leucine 0.125mg 0.092mg 0%
Lysine 0.137mg 0.066mg 0%
Methionine 0.041mg 0.029mg 0%
Phenylalanine 0.104mg 0.089mg 0%
Valine 0.131mg 0.086mg 0%
Histidine 0.044mg 0.031mg 0%
Fructose 0.32g 0.7g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Russet potato
31%
Sweet potato
Minerals Daily Need Coverage Score
23%
Russet potato
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 41mg)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.