Russet potato vs. Vegetable — In-Depth Nutrition Comparison
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Significant differences between russet potatoes and vegetable
- Russet potatoes have more vitamin B6, potassium, and vitamin C; however, vegetable is richer in vitamin A, vitamin K, fiber, manganese, and vitamin B2.
- Vegetable covers your daily vitamin A needs 24% more than russet potatoes.
- Vegetable has 5 times less vitamin B6 than russet potatoes. Russet potatoes have 0.354mg of vitamin B6, while vegetable has 0.074mg.
- Russet potatoes have a higher glycemic index. The glycemic index of russet potatoes is 82, while the glycemic index of vegetable is 66.
Specific food types used in this comparison are Potatoes, Russet, flesh and skin, baked and Vegetables, mixed, frozen, cooked, boiled, drained, 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 MagnesiumMagnesium | +36.4% |
| Contains more PotassiumPotassium | +225.4% |
| Contains more IronIron | +30.5% |
| Contains more CopperCopper | +28.9% |
| Contains more PhosphorusPhosphorus | +39.2% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more CalciumCalcium | +38.9% |
| Contains more ZincZinc | +40% |
| Contains more ManganeseManganese | +66.2% |
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 | +159.4% |
| Contains more Vitamin B3Vitamin B3 | +58.4% |
| Contains more Vitamin B5Vitamin B5 | +151.7% |
| Contains more Vitamin B6Vitamin B6 | +378.4% |
| Contains more FolateFolate | +36.8% |
| Contains more Vitamin AVitamin A | +21300% |
| Contains more Vitamin EVitamin E | +442.9% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin KVitamin K | +1075% |
| Contains more CholineCholine | +60.7% |
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:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
| Contains more CarbsCarbs | +63.8% |
| Contains more OtherOther | +101.5% |
| Contains more FatsFats | +15.4% |
| Contains more WaterWater | +11.8% |
~equal in
Protein
~2.86g
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
0.031 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Mono. FatMonounsaturated fat | +233.3% |
| Contains more Poly. FatPolyunsaturated fat | +33.3% |
~equal in
Saturated fat
~0.031g
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 | |
|
DV% diff. |
| Vitamin A | 1µg | 214µg | 24% |
| Vitamin B6 | 0.354mg | 0.074mg | 22% |
| Vitamin K | 2µg | 23.5µg | 18% |
| Potassium | 550mg | 169mg | 11% |
| Fiber | 2.3g | 4.4g | 8% |
| Starch | 17.45g | 7% | |
| Manganese | 0.228mg | 0.379mg | 7% |
| Vitamin C | 8.3mg | 3.2mg | 6% |
| Vitamin B2 | 0.048mg | 0.12mg | 6% |
| Vitamin B5 | 0.38mg | 0.151mg | 5% |
| Carbs | 21.44g | 13.09g | 3% |
| Vitamin B3 | 1.348mg | 0.851mg | 3% |
| Iron | 1.07mg | 0.82mg | 3% |
| Copper | 0.107mg | 0.083mg | 3% |
| Phosphorus | 71mg | 51mg | 3% |
| Vitamin E | 0.07mg | 0.38mg | 2% |
| Calories | 97kcal | 65kcal | 2% |
| Choline | 15mg | 24.1mg | 2% |
| Magnesium | 30mg | 22mg | 2% |
| Folate | 26µg | 19µg | 2% |
| Sodium | 14mg | 35mg | 1% |
| Zinc | 0.35mg | 0.49mg | 1% |
| Calcium | 18mg | 25mg | 1% |
| Protein | 2.63g | 2.86g | 0% |
| Fats | 0.13g | 0.15g | 0% |
| Net carbs | 19.14g | 8.69g | N/A |
| Sugar | 1.08g | 3.12g | N/A |
| Selenium | 0.5µg | 0.3µg | 0% |
| Vitamin B1 | 0.067mg | 0.071mg | 0% |
| Saturated fat | 0.032g | 0.031g | 0% |
| Monounsaturated fat | 0.003g | 0.01g | 0% |
| Polyunsaturated fat | 0.054g | 0.072g | 0% |
| Tryptophan | 0.027mg | 0.029mg | 0% |
| Threonine | 0.086mg | 0.115mg | 0% |
| Isoleucine | 0.085mg | 0.139mg | 0% |
| Leucine | 0.125mg | 0.19mg | 0% |
| Lysine | 0.137mg | 0.17mg | 0% |
| Methionine | 0.041mg | 0.034mg | 0% |
| Phenylalanine | 0.104mg | 0.12mg | 0% |
| Valine | 0.131mg | 0.149mg | 0% |
| Histidine | 0.044mg | 0.073mg | 0% |
| Fructose | 0.32g | 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%
20%
Minerals Daily Need Coverage Score
23%
19%
Comparison summary
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Vegetable is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 21mg)
Which food is cheaper?
Russet potato is cheaper (difference - $0.5)
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.