Chicken vs. Russet Potato
Nutrition comparison of Cooked Chicken 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
chicken
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and russet potato:
- Both russet potato and chicken are high in potassium.
- Chicken has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more folate.
- Chicken is an excellent source of protein.
- Russet potato has 118.6 times less saturated fat than chicken.
- Russet potato has signficantly less cholesterol than chicken.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) 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
Chicken is high in calories and russet potato has 58% less calories than chicken - russet potato has 79 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Chicken has a macronutrient ratio of 49:0:51 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Russet Potato | |
|---|---|---|
| Protein | 49% | 10% |
| Carbohydrates | ~ | 89% |
| Fat | 51% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than chicken - russet potato has 1.3g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Russet potato and chicken contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 988% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Russet potato has 118.6 times less saturated fat than chicken - russet potato has 0.03g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and russet potato are low in trans fat - chicken has 0.09g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Russet potato has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than chicken - russet potato has 5.7mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Russet potato and chicken contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Russet potato and chicken contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Russet potato and chicken contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more folate. Both chicken and russet potato contain significant amounts of thiamin and Vitamin B6.
| Chicken | Russet Potato | |
|---|---|---|
| Thiamin | 0.121 MG | 0.082 MG |
| Riboflavin | 0.302 MG | 0.033 MG |
| Niacin | 7.107 MG | 1.035 MG |
| Pantothenic acid | 1.327 MG | 0.301 MG |
| Vitamin B6 | 0.538 MG | 0.345 MG |
| Folate | 2 UG | 14 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Russet potato and chicken contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Russet potato and chicken contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both russet potato and chicken are high in potassium. Chicken has 62% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than russet potato per 100 grams.
| Chicken | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.01 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than russet potato per 100 grams.
| Chicken | Russet Potato | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.032 G |
| Total | 1.838 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chicken or Russet Potato .
Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and russet potato has 60% less calories than chicken - russet potato has 79 calories in 100g and chicken has 189 calories.
Is russet potato or chicken better for protein?
Chicken is a fantastic source of protein and it has 990% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chicken has 23.3g of protein.
Does russet potato or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and chicken has no carbs..
Does russet potato or chicken contain more potassium?
Both russet potato and chicken are high in potassium. Chicken has 60% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and chicken has 677mg of potassium.