Avocado vs. Russet Potato
Nutrition comparison of Avocado and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and russet potato:
- Both russet potato and avocado are high in potassium.
- Avocado has 52% less carbohydrates than russet potato.
- Avocado has more riboflavin, pantothenic acid and folate.
- Avocado is an excellent source of dietary fiber.
- Russet potato has 80.7 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and russet potato has 53% less calories than avocado - russet potato has 79 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Avocado has a macronutrient ratio of 4:19:77 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Russet Potato | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 19% | 89% |
| Fat | 77% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 52% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 423% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Russet potato and avocado contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Russet potato and avocado contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Russet potato has 80.7 times less saturated fat than avocado - russet potato has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 54% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than russet potato - avocado has 7ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Avocado has 196 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Russet potato and avocado contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, pantothenic acid and folate. Both avocado and russet potato contain significant amounts of thiamin, niacin and Vitamin B6.
| Avocado | Russet Potato | |
|---|---|---|
| Thiamin | 0.075 MG | 0.082 MG |
| Riboflavin | 0.143 MG | 0.033 MG |
| Niacin | 1.912 MG | 1.035 MG |
| Pantothenic acid | 1.463 MG | 0.301 MG |
| Vitamin B6 | 0.287 MG | 0.345 MG |
| Folate | 89 UG | 14 UG |
Minerals
calcium
Russet potato and avocado contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Russet potato and avocado contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both russet potato and avocado are high in potassium. Avocado has 22% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Avocado | Russet Potato | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Avocado | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.01 G |
| Total | 0.125 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than russet potato per 100 grams.
| Avocado | Russet Potato | |
|---|---|---|
| linoleic acid | 1.674 G | 0.032 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Avocado g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or avocado contain more calories in 100 grams?Avocado is high in calories and russet potato has 50% less calories than avocado - russet potato has 79 calories in 100g and avocado has 167 calories.
Does russet potato or avocado have more carbohydrates?
By weight, avocado has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does russet potato or avocado contain more potassium?
Both russet potato and avocado are high in potassium. Avocado has 20% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and avocado has 507mg of potassium.