Egg White vs. Russet Potato
Nutrition comparison of Egg White and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and russet potato:
- Egg white has 23.7 times less carbohydrates than russet potato.
- Egg white is a great source of protein.
- Russet potato has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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
Egg white has 34% less calories than russet potato - russet potato has 79 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to russet potato for fat. Egg white has a macronutrient ratio of 91:6:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Russet Potato | |
|---|---|---|
| Protein | 91% | 11% |
| Carbohydrates | 6% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 23.7 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than egg white - russet potato has 1.3g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Russet potato and egg white contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 409% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both russet potato and egg white are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than egg white - russet potato has 5.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Russet potato and egg white contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Russet potato and egg white contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Russet potato and egg white contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and russet potato contain significant amounts of pantothenic acid.
| Egg White | Russet Potato | |
|---|---|---|
| Thiamin | 0.004 MG | 0.082 MG |
| Riboflavin | 0.439 MG | 0.033 MG |
| Niacin | 0.105 MG | 1.035 MG |
| Pantothenic acid | 0.19 MG | 0.301 MG |
| Vitamin B6 | 0.005 MG | 0.345 MG |
| Folate | 4 UG | 14 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Russet potato and egg white contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Russet potato has 975% more iron than egg white - russet potato has 0.86mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 156% more potassium than egg white - russet potato has 417mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Egg White (Egg, white, raw, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Egg White 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 egg white contain more calories in 100 grams?Egg white has 30% less calories than russet potato - russet potato has 79 calories in 100g and egg white has 52 calories.
Is russet potato or egg white better for protein?
Egg white is a great source of protein and it has 410% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and egg white has 10.9g of protein.
Does russet potato or egg white have more carbohydrates?
By weight, egg white has 23.7 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in egg white comprise of 100% sugar.
Does russet potato or egg white contain more potassium?
Russet potato is a rich source of potassium and it has 160% more potassium than egg white - russet potato has 417mg of potassium in 100 grams and egg white has 163mg of potassium.