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Vegetable vs. Russet potato — In-Depth Nutrition Comparison

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Significant differences between vegetable and russet potatoes

  • Vegetable has more vitamin A, vitamin K, fiber, manganese, and vitamin B2; however, russet potatoes are richer in vitamin B6, potassium, and vitamin C.
  • Vegetable covers your daily vitamin A needs 85% more than russet potatoes.
  • Russet potatoes have 12 times less vitamin K than vegetable. Vegetable has 23.5µg of vitamin K, while russet potatoes have 2µg.
  • 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 Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Potatoes, Russet, flesh, and skin, baked.

Infographic

Vegetable vs Russet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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%
Contains more CalciumCalcium +38.9%
Contains more ZincZinc +40%
Contains more ManganeseManganese +66.2%
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%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Russet potato DV% diff.
Vitamin A 214µg 1µg 24%
Vitamin B6 0.074mg 0.354mg 22%
Vitamin K 23.5µg 2µg 18%
Potassium 169mg 550mg 11%
Fiber 4.4g 2.3g 8%
Starch 17.45g 7%
Manganese 0.379mg 0.228mg 7%
Vitamin C 3.2mg 8.3mg 6%
Vitamin B2 0.12mg 0.048mg 6%
Vitamin B5 0.151mg 0.38mg 5%
Carbs 13.09g 21.44g 3%
Vitamin B3 0.851mg 1.348mg 3%
Iron 0.82mg 1.07mg 3%
Copper 0.083mg 0.107mg 3%
Phosphorus 51mg 71mg 3%
Vitamin E 0.38mg 0.07mg 2%
Calories 65kcal 97kcal 2%
Choline 24.1mg 15mg 2%
Magnesium 22mg 30mg 2%
Folate 19µg 26µg 2%
Sodium 35mg 14mg 1%
Zinc 0.49mg 0.35mg 1%
Calcium 25mg 18mg 1%
Protein 2.86g 2.63g 0%
Fats 0.15g 0.13g 0%
Net carbs 8.69g 19.14g N/A
Sugar 3.12g 1.08g N/A
Selenium 0.3µg 0.5µg 0%
Vitamin B1 0.071mg 0.067mg 0%
Saturated fat 0.031g 0.032g 0%
Monounsaturated fat 0.01g 0.003g 0%
Polyunsaturated fat 0.072g 0.054g 0%
Tryptophan 0.029mg 0.027mg 0%
Threonine 0.115mg 0.086mg 0%
Isoleucine 0.139mg 0.085mg 0%
Leucine 0.19mg 0.125mg 0%
Lysine 0.17mg 0.137mg 0%
Methionine 0.034mg 0.041mg 0%
Phenylalanine 0.12mg 0.104mg 0%
Valine 0.149mg 0.131mg 0%
Histidine 0.073mg 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +15.4%
Contains more WaterWater +11.8%
Contains more CarbsCarbs +63.8%
Contains more OtherOther +101.5%
~equal in Protein ~2.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +33.3%
~equal in Saturated fat ~0.032g

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.