White Bread vs. Russet Potato
Nutrition comparison of White Bread and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and russet potato:
- Russet potato has 7 times less sugar than white bread.
- Russet potato is an excellent source of potassium.
- White bread has more thiamin, riboflavin, niacin and folate, however, russet potato contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) 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
White bread is high in calories and russet potato has 67% less calories than white bread - white bread has 238 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. White bread has a macronutrient ratio of 18:74:8 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Russet Potato | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 74% | 89% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and russet potato has 59% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 608% more dietary fiber than russet potato - white bread has 9.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 7 times less sugar than white bread - white bread has 5g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
White bread is a great source of protein and it has 398% more protein than russet potato - white bread has 10.7g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both white bread and russet potato are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
trans fat
Both white bread and russet potato are low in trans fat - white bread has 0.03g of trans fat per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than white bread - russet potato has 5.7mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Russet potato and white bread contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and russet potato contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
White bread and russet potato contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate, however, russet potato contains more Vitamin B6. Both white bread and russet potato contain significant amounts of pantothenic acid.
| White Bread | Russet Potato | |
|---|---|---|
| Thiamin | 0.51 MG | 0.082 MG |
| Riboflavin | 0.255 MG | 0.033 MG |
| Niacin | 4.455 MG | 1.035 MG |
| Pantothenic acid | 0.455 MG | 0.301 MG |
| Vitamin B6 | 0.08 MG | 0.345 MG |
| Folate | 127 UG | 14 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 51 times more calcium than russet potato - white bread has 684mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
White bread is an excellent source of iron and it has 469% more iron than russet potato - white bread has 4.9mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 228% more potassium than white bread - white bread has 127mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| White Bread | Russet Potato | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| White Bread | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.01 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than russet potato per 100 grams.
| White Bread | Russet Potato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.032 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
White Bread 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 white bread or russet potato contain more calories in 100 grams?White bread is high in calories and russet potato has 70% less calories than white bread - white bread has 238 calories in 100g and russet potato has 79 calories.
Does white bread or russet potato have more carbohydrates?
By weight, white bread is high in carbohydrates and russet potato has 60% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does white bread or russet potato contain more calcium?
White bread is a rich source of calcium and it has 51 times more calcium than russet potato - white bread has 684mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does white bread or russet potato contain more iron?
White bread is an abundant source of iron and it has 470% more iron than russet potato - white bread has 4.9mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does white bread or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 230% more potassium than white bread - white bread has 127mg of potassium in 100 grams and russet potato has 417mg of potassium.