Beef vs. Russet Potato
Nutrition comparison of Cooked Beef and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and russet potato:
- Both beef and russet potato are high in potassium.
- Beef has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) 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
Beef is high in calories and russet potato has 71% less calories than beef - beef has 277 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Beef has a macronutrient ratio of 38:0:62 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Russet Potato | |
|---|---|---|
| Protein | 38% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 62% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than beef - russet potato has 1.3g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Russet potato and beef contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 10 times more protein than russet potato - beef has 25.4g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Beef is high in saturated fat and russet potato has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
trans fat
Russet potato has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Russet potato has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than beef - russet potato has 5.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and russet potato contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Beef and russet potato contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Beef and russet potato contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Beef and russet potato contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both beef and russet potato contain significant amounts of thiamin, Vitamin B6 and folate.
| Beef | Russet Potato | |
|---|---|---|
| Thiamin | 0.051 MG | 0.082 MG |
| Riboflavin | 0.176 MG | 0.033 MG |
| Niacin | 4.537 MG | 1.035 MG |
| Pantothenic acid | 0.658 MG | 0.301 MG |
| Vitamin B6 | 0.336 MG | 0.345 MG |
| Folate | 11 UG | 14 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 169% more calcium than russet potato - beef has 35mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Beef is a great source of iron and it has 162% more iron than russet potato - beef has 2.3mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both beef and russet potato are high in potassium. Russet potato has 52% more potassium than beef - beef has 275mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Beef | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.01 G |
| Total | 0.056 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than russet potato per 100 grams.
| Beef | Russet Potato | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.032 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Beef 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 beef or russet potato contain more calories in 100 grams?Beef is high in calories and russet potato has 70% less calories than beef - beef has 277 calories in 100g and russet potato has 79 calories.
Is beef or russet potato better for protein?
Beef is a fantastic source of protein and it has 10 times more protein than russet potato - beef has 25.4g of protein per 100 grams and russet potato has 2.1g of protein.
Does russet potato or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and beef has no carbs..
Does beef or russet potato contain more potassium?
Both beef and russet potato are high in potassium. Russet potato has 50% more potassium than beef - beef has 275mg of potassium in 100 grams and russet potato has 417mg of potassium.