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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
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