Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
russet potato
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in russet potato and whey protein powder:
Whey protein powder is high in calories and russet potato has 78% less calories than whey protein powder - russet potato has 79 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, russet potato is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Russet potato has a macronutrient ratio of 11:89:1 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Russet Potato | Whey Protein Powder | |
|---|---|---|
| Protein | 11% | 89% |
| Carbohydrates | 89% | 7% |
| Fat | 1% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 65% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 138% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Russet potato and whey protein powder contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 35 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both russet potato and whey protein powder are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Russet potato has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Russet potato has more Vitamin C than whey protein powder - russet potato has 5.7mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Russet potato and whey protein powder contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Russet potato and whey protein powder contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Russet potato and whey protein powder contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin and Vitamin B12, however, russet potato contains more pantothenic acid. Both russet potato and whey protein powder contain significant amounts of niacin, Vitamin B6 and folate.
| Russet Potato | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.082 MG | 0.609 MG |
| Riboflavin | 0.033 MG | 2.017 MG |
| Niacin | 1.035 MG | 1.136 MG |
| Pantothenic acid | 0.301 MG | ~ |
| Vitamin B6 | 0.345 MG | 0.607 MG |
| Folate | 14 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 35 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Russet potato and whey protein powder contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both russet potato and whey protein powder are high in potassium. Whey protein powder has 20% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, whey protein powder has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Russet Potato | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.034 G |
| Total | 0.01 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than russet potato per 100 grams.
| Russet Potato | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.032 G | 0.264 G |
| Total | 0.032 G | 0.264 G |
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: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Whey Protein Powder (Protein powder, whey based, NFS) .
Russet Potato g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||