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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
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
Saturated fat:
Sat. Fat
0.031 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.072 g
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
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 | 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% |
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
20%
17%
Minerals Daily Need Coverage Score
19%
23%
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.