Russet potato vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between russet potatoes and vegetable

Russet potatoes have more vitamin B6, potassium, and vitamin C; however, vegetable is richer in vitamin A, vitamin K, fiber, manganese, and vitamin B2.
Vegetable covers your daily vitamin A needs 24% more than russet potatoes.
Vegetable has 5 times less vitamin B6 than russet potatoes. Russet potatoes have 0.354mg of vitamin B6, while vegetable has 0.074mg.
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 Potatoes, Russet, flesh, and skin, baked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Russet potato

Vegetable

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%

Contains more CalciumCalcium	+38.9%
Contains more ZincZinc	+40%
Contains more ManganeseManganese	+66.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Russet potato

Vegetable

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%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.071mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	1µg	214µg	24%
Vitamin B6	0.354mg	0.074mg	22%
Vitamin K	2µg	23.5µg	18%
Potassium	550mg	169mg	11%
Fiber	2.3g	4.4g	8%
Starch	17.45g		7%
Manganese	0.228mg	0.379mg	7%
Vitamin C	8.3mg	3.2mg	6%
Vitamin B2	0.048mg	0.12mg	6%
Vitamin B5	0.38mg	0.151mg	5%
Carbs	21.44g	13.09g	3%
Iron	1.07mg	0.82mg	3%
Copper	0.107mg	0.083mg	3%
Phosphorus	71mg	51mg	3%
Vitamin B3	1.348mg	0.851mg	3%
Calories	97kcal	65kcal	2%
Magnesium	30mg	22mg	2%
Vitamin E	0.07mg	0.38mg	2%
Folate	26µg	19µg	2%
Choline	15mg	24.1mg	2%
Calcium	18mg	25mg	1%
Zinc	0.35mg	0.49mg	1%
Sodium	14mg	35mg	1%
Protein	2.63g	2.86g	0%
Protein per 100 calories	2.7g	4.4g	N/A
Calories per 10 g protein	369kcal	227kcal	N/A
Weight per 100 calories	103g	154g	N/A
Fats	0.13g	0.15g	0%
Net carbs	19.14g	8.69g	N/A
Sugar	1.08g	3.12g	N/A
Selenium	0.5µg	0.3µg	0%
Vitamin B1	0.067mg	0.071mg	0%
Saturated fat	0.032g	0.031g	0%
Monounsaturated fat	0.003g	0.01g	0%
Polyunsaturated fat	0.054g	0.072g	0%
Tryptophan	0.027mg	0.029mg	0%
Threonine	0.086mg	0.115mg	0%
Isoleucine	0.085mg	0.139mg	0%
Leucine	0.125mg	0.19mg	0%
Lysine	0.137mg	0.17mg	0%
Methionine	0.041mg	0.034mg	0%
Phenylalanine	0.104mg	0.12mg	0%
Valine	0.131mg	0.149mg	0%
Histidine	0.044mg	0.073mg	0%
Fructose	0.32g		0%