Oats vs. Russet Potato
Nutrition comparison of Oats and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and russet potato:
- Both oats and russet potato are high in potassium.
- Oat has more thiamin, riboflavin, pantothenic acid and folate, however, russet potato contains more Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
- Russet potato has 45.8 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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
Oat is high in calories and russet potato has 80% less calories than oat - oat has 389 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Oats has a macronutrient ratio of 17:67:16 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Russet Potato | |
|---|---|---|
| Protein | 17% | 11% |
| Carbohydrates | 67% | 89% |
| Fat | 16% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and russet potato has 73% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 715% more dietary fiber than russet potato - oat has 10.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato and oats contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 689% more protein than russet potato - oat has 16.9g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Russet potato has 45.8 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than oat - russet potato has 5.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Russet potato and oats contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Russet potato and oats contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Russet potato and oats contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate, however, russet potato contains more Vitamin B6. Both oats and russet potato contain significant amounts of niacin.
| Oats | Russet Potato | |
|---|---|---|
| Thiamin | 0.763 MG | 0.082 MG |
| Riboflavin | 0.139 MG | 0.033 MG |
| Niacin | 0.961 MG | 1.035 MG |
| Pantothenic acid | 1.349 MG | 0.301 MG |
| Vitamin B6 | 0.119 MG | 0.345 MG |
| Folate | 56 UG | 14 UG |
Minerals
calcium
Oat is a great source of calcium and it has 315% more calcium than russet potato - oat has 54mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Oat is an excellent source of iron and it has 449% more iron than russet potato - oat has 4.7mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both oats and russet potato are high in potassium. Oat is very similar to russet potato for potassium - oat has 429mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Oats | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.01 G |
| Total | 0.111 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than russet potato per 100 grams.
| Oats | Russet Potato | |
|---|---|---|
| linoleic acid | 2.424 G | 0.032 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Oats g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats or russet potato contain more calories in 100 grams?Oat is high in calories and russet potato has 80% less calories than oat - oat has 389 calories in 100g and russet potato has 79 calories.
Does oats or russet potato have more carbohydrates?
By weight, oat is high in carbohydrates and russet potato has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does oats or russet potato contain more iron?
Oat is an abundant source of iron and it has 450% more iron than russet potato - oat has 4.7mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does oats or russet potato contain more potassium?
Both oats and russet potato are high in potassium. Oat is very similar to russet potato for potassium - oat has 429mg of potassium in 100 grams and russet potato has 417mg of potassium.