Vegetable vs. Russet potato — In-Depth Nutrition Comparison
Compare
Significant differences between Vegetable and Russet potato
- Vegetable has more Vitamin A RAE, Vitamin K, Fiber, Manganese, and Vitamin B2, however, Russet potato is richer in Vitamin B6, Potassium, and Vitamin C.
- Vegetable covers your daily Vitamin A RAE needs 24% more than Russet potato.
- Russet potato has 12 times less Vitamin K than Vegetable. Vegetable has 23.5µg of Vitamin K, while Russet potato has 2µg.
Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked.
Infographic
Infographic link
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
Calcium
+38.9%
Contains
more
Zinc
+40%
Contains
more
Manganese
+66.2%
Contains
more
Iron
+30.5%
Contains
more
Magnesium
+36.4%
Contains
more
Phosphorus
+39.2%
Contains
more
Potassium
+225.4%
Contains
less
Sodium
-60%
Contains
more
Copper
+28.9%
Contains
more
Selenium
+66.7%
Contains
more
Calcium
+38.9%
Contains
more
Zinc
+40%
Contains
more
Manganese
+66.2%
Contains
more
Iron
+30.5%
Contains
more
Magnesium
+36.4%
Contains
more
Phosphorus
+39.2%
Contains
more
Potassium
+225.4%
Contains
less
Sodium
-60%
Contains
more
Copper
+28.9%
Contains
more
Selenium
+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 A
+42670%
Contains
more
Vitamin E
+442.9%
Contains
more
Vitamin B2
+150%
Contains
more
Vitamin K
+1075%
Contains
more
Vitamin C
+159.4%
Contains
more
Vitamin B3
+58.4%
Contains
more
Vitamin B5
+151.7%
Contains
more
Vitamin B6
+378.4%
Contains
more
Folate
+36.8%
Equal in Vitamin B1 - 0.067
Contains
more
Vitamin A
+42670%
Contains
more
Vitamin E
+442.9%
Contains
more
Vitamin B2
+150%
Contains
more
Vitamin K
+1075%
Contains
more
Vitamin C
+159.4%
Contains
more
Vitamin B3
+58.4%
Contains
more
Vitamin B5
+151.7%
Contains
more
Vitamin B6
+378.4%
Contains
more
Folate
+36.8%
Equal in Vitamin B1 - 0.067
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+15.4%
Contains
more
Water
+11.8%
Contains
more
Carbs
+63.8%
Contains
more
Other
+101.5%
Equal in Protein - 2.63
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
Fats
+15.4%
Contains
more
Water
+11.8%
Contains
more
Carbs
+63.8%
Contains
more
Other
+101.5%
Equal in Protein - 2.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+233.3%
Contains
more
Polyunsaturated fat
+33.3%
Equal in Saturated Fat - 0.032
Saturated Fat:
0.031 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.072 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
more
Monounsaturated Fat
+233.3%
Contains
more
Polyunsaturated fat
+33.3%
Equal in Saturated Fat - 0.032
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.69g | 19.14g |
|
| Protein | 2.86g | 2.63g |
|
| Fats | 0.15g | 0.13g |
|
| Carbs | 13.09g | 21.44g |
|
| Calories | 65kcal | 97kcal |
|
| Starch | 17.45g |
|
|
| Fructose | 0.32g |
|
|
| Sugar | 3.12g | 1.08g |
|
| Fiber | 4.4g | 2.3g |
|
| Calcium | 25mg | 18mg |
|
| Iron | 0.82mg | 1.07mg |
|
| Magnesium | 22mg | 30mg |
|
| Phosphorus | 51mg | 71mg |
|
| Potassium | 169mg | 550mg |
|
| Sodium | 35mg | 14mg |
|
| Zinc | 0.49mg | 0.35mg |
|
| Copper | 0.083mg | 0.107mg |
|
| Manganese | 0.379mg | 0.228mg |
|
| Selenium | 0.3µg | 0.5µg |
|
| Vitamin A | 4277IU | 10IU |
|
| Vitamin A RAE | 214µg | 1µg |
|
| Vitamin E | 0.38mg | 0.07mg |
|
| Vitamin C | 3.2mg | 8.3mg |
|
| Vitamin B1 | 0.071mg | 0.067mg |
|
| Vitamin B2 | 0.12mg | 0.048mg |
|
| Vitamin B3 | 0.851mg | 1.348mg |
|
| Vitamin B5 | 0.151mg | 0.38mg |
|
| Vitamin B6 | 0.074mg | 0.354mg |
|
| Folate | 19µg | 26µg |
|
| Vitamin K | 23.5µg | 2µg |
|
| Tryptophan | 0.029mg | 0.027mg |
|
| Threonine | 0.115mg | 0.086mg |
|
| Isoleucine | 0.139mg | 0.085mg |
|
| Leucine | 0.19mg | 0.125mg |
|
| Lysine | 0.17mg | 0.137mg |
|
| Methionine | 0.034mg | 0.041mg |
|
| Phenylalanine | 0.12mg | 0.104mg |
|
| Valine | 0.149mg | 0.131mg |
|
| Histidine | 0.073mg | 0.044mg |
|
| Saturated Fat | 0.031g | 0.032g |
|
| Monounsaturated Fat | 0.01g | 0.003g |
|
| Polyunsaturated fat | 0.072g | 0.054g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
36%
18%
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.