Russet potato vs. Sweet potato — In-Depth Nutrition Comparison
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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
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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 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.
| 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 | +141770% |
| 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% |
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:
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
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
0.018 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
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:
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.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 86kcal |
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| Protein | 2.63g | 1.57g |
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| Fats | 0.13g | 0.05g |
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| Vitamin C | 8.3mg | 2.4mg |
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| Net carbs | 19.14g | 17.12g |
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| Carbs | 21.44g | 20.12g |
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| Magnesium | 30mg | 25mg |
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| Calcium | 18mg | 30mg |
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| Potassium | 550mg | 337mg |
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| Iron | 1.07mg | 0.61mg |
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| Sugar | 1.08g | 4.18g |
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| Fiber | 2.3g | 3g |
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| Copper | 0.107mg | 0.151mg |
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| Zinc | 0.35mg | 0.3mg |
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| Starch | 17.45g | 12.65g |
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| Phosphorus | 71mg | 47mg |
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| Sodium | 14mg | 55mg |
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| Vitamin A | 10IU | 14187IU |
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| Vitamin A | 1µg | 709µg |
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| Vitamin E | 0.07mg | 0.26mg |
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| Manganese | 0.228mg | 0.258mg |
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| Selenium | 0.5µg | 0.6µg |
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| Vitamin B1 | 0.067mg | 0.078mg |
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| Vitamin B2 | 0.048mg | 0.061mg |
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| Vitamin B3 | 1.348mg | 0.557mg |
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| Vitamin B5 | 0.38mg | 0.8mg |
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| Vitamin B6 | 0.354mg | 0.209mg |
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| Vitamin K | 2µg | 1.8µg |
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| Folate | 26µg | 11µg |
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| Choline | 15mg | 12.3mg |
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| Saturated Fat | 0.032g | 0.018g |
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| Monounsaturated Fat | 0.003g | 0.001g |
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| Polyunsaturated fat | 0.054g | 0.014g |
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| Tryptophan | 0.027mg | 0.031mg |
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| Threonine | 0.086mg | 0.083mg |
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| Isoleucine | 0.085mg | 0.055mg |
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| Leucine | 0.125mg | 0.092mg |
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| Lysine | 0.137mg | 0.066mg |
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| Methionine | 0.041mg | 0.029mg |
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| Phenylalanine | 0.104mg | 0.089mg |
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| Valine | 0.131mg | 0.086mg |
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| Histidine | 0.044mg | 0.031mg |
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| Fructose | 0.32g | 0.7g |
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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%
79%
Minerals Daily Need Coverage Score
23%
20%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 41mg)
Which food is cheaper?
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?
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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.
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.