Russet potato vs. Vegetable — In-Depth Nutrition Comparison
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Significant differences between Russet potato and Vegetable
- Russet potato has more Vitamin B6, Potassium, and Vitamin C, however, Vegetable is richer in Vitamin A RAE, Vitamin K, Fiber, Manganese, and Vitamin B2.
- Vegetable covers your daily Vitamin A RAE needs 24% more than Russet potato.
- Vegetable has 5 times less Vitamin B6 than Russet potato. Russet potato has 0.354mg of Vitamin B6, while Vegetable has 0.074mg.
Specific food types used in this comparison are Potatoes, Russet, flesh and skin, baked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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
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Iron
+30.5%
Contains
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Magnesium
+36.4%
Contains
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Phosphorus
+39.2%
Contains
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Potassium
+225.4%
Contains
less
Sodium
-60%
Contains
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Copper
+28.9%
Contains
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Selenium
+66.7%
Contains
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Calcium
+38.9%
Contains
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Zinc
+40%
Contains
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Manganese
+66.2%
Contains
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Iron
+30.5%
Contains
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Magnesium
+36.4%
Contains
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Phosphorus
+39.2%
Contains
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Potassium
+225.4%
Contains
less
Sodium
-60%
Contains
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Copper
+28.9%
Contains
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Selenium
+66.7%
Contains
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Calcium
+38.9%
Contains
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Zinc
+40%
Contains
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Manganese
+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
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Vitamin C
+159.4%
Contains
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Vitamin B3
+58.4%
Contains
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Vitamin B5
+151.7%
Contains
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Vitamin B6
+378.4%
Contains
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Folate
+36.8%
Contains
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Vitamin A
+42670%
Contains
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Vitamin E
+442.9%
Contains
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Vitamin B2
+150%
Contains
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Vitamin K
+1075%
Equal in Vitamin B1 - 0.071
Contains
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Vitamin C
+159.4%
Contains
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Vitamin B3
+58.4%
Contains
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Vitamin B5
+151.7%
Contains
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Vitamin B6
+378.4%
Contains
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Folate
+36.8%
Contains
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Vitamin A
+42670%
Contains
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Vitamin E
+442.9%
Contains
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Vitamin B2
+150%
Contains
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Vitamin K
+1075%
Equal in Vitamin B1 - 0.071
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+63.8%
Contains
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Other
+101.5%
Contains
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Fats
+15.4%
Contains
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Water
+11.8%
Equal in Protein - 2.86
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
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Carbs
+63.8%
Contains
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Other
+101.5%
Contains
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Fats
+15.4%
Contains
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Water
+11.8%
Equal in Protein - 2.86
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+233.3%
Contains
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Polyunsaturated fat
+33.3%
Equal in Saturated Fat - 0.031
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.031 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.072 g
Contains
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Monounsaturated Fat
+233.3%
Contains
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Polyunsaturated fat
+33.3%
Equal in Saturated Fat - 0.031
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 |
| Net carbs | 19.14g | 8.69g |
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| Protein | 2.63g | 2.86g |
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| Fats | 0.13g | 0.15g |
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| Carbs | 21.44g | 13.09g |
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| Calories | 97kcal | 65kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g | 3.12g |
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| Fiber | 2.3g | 4.4g |
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| Calcium | 18mg | 25mg |
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| Iron | 1.07mg | 0.82mg |
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| Magnesium | 30mg | 22mg |
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| Phosphorus | 71mg | 51mg |
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| Potassium | 550mg | 169mg |
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| Sodium | 14mg | 35mg |
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| Zinc | 0.35mg | 0.49mg |
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| Copper | 0.107mg | 0.083mg |
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| Manganese | 0.228mg | 0.379mg |
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| Selenium | 0.5µg | 0.3µg |
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| Vitamin A | 10IU | 4277IU |
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| Vitamin A RAE | 1µg | 214µg |
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| Vitamin E | 0.07mg | 0.38mg |
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| Vitamin C | 8.3mg | 3.2mg |
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| Vitamin B1 | 0.067mg | 0.071mg |
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| Vitamin B2 | 0.048mg | 0.12mg |
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| Vitamin B3 | 1.348mg | 0.851mg |
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| Vitamin B5 | 0.38mg | 0.151mg |
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| Vitamin B6 | 0.354mg | 0.074mg |
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| Folate | 26µg | 19µg |
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| Vitamin K | 2µg | 23.5µg |
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| Tryptophan | 0.027mg | 0.029mg |
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| Threonine | 0.086mg | 0.115mg |
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| Isoleucine | 0.085mg | 0.139mg |
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| Leucine | 0.125mg | 0.19mg |
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| Lysine | 0.137mg | 0.17mg |
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| Methionine | 0.041mg | 0.034mg |
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| Phenylalanine | 0.104mg | 0.12mg |
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| Valine | 0.131mg | 0.149mg |
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| Histidine | 0.044mg | 0.073mg |
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| Saturated Fat | 0.032g | 0.031g |
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| Monounsaturated Fat | 0.003g | 0.01g |
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| Polyunsaturated fat | 0.054g | 0.072g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
18%
36%
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?
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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.