How many calories are in one russet potato?

Russet potato has 292 calories per russet potato or 79 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one russet potato?

An excellent source of protein, a single russet potato contains 16% of recommended daily values or 7.9 grams of protein. However, the protein in russet potato is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in russet potato?

Russet potato is an excellent source of many nutrients, including carbohydrates, dietary fiber, Vitamin C, calcium, iron, potassium and Vitamin B6. It also contains significant amounts of protein, magnesium, thiamin and niacin.

What's similar to russet potato in cooking?

Leeks, parsnip and cauliflower are similar to, or commonly paired with russet potato in cooking and recipes.

Vegan Food with Nutrition Similar to Russet Potato

Jump to:
Summary
Similar plants
Similar fruits

Russet Potato source

Similar to Russet Potato

A common vegetable, russet potato is an excellent source of potassium. It is also a good source of Vitamin B6. It also has significant amounts of Vitamin C and iron. One russet potato contains about 292 calories.

Many foods are similar nutritionally to russet potato, including shallot, jackfruit, sweet potatoes and water chestnut. Other similar foods include onion, tomato sauce and carrots.

We compared the key nutrients in russet potato (Vitamin B6 and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Shallot, Sweet Potatoes, Water Chestnut, Cayenne Pepper, Garlic Powder, Ginger Root, Garlic, Ketchup, Onion, Tomato Sauce, Carrots, Butterhead Lettuce, Leeks, Paprika, Heart of Palm,

fruits: Jackfruit, Banana, Grapes, Avocado

The details of the top vegan 20 foods most nutritionally similar to russet potato are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to russet potato. Shallot, sweet potatoes, water chestnut, cayenne pepper and garlic powder are all high in Vitamin B6 and or potassium.

Shallot

Similarity: > 95%

Shallot is also high in potassium and Vitamin B6. Also, shallot contains more dietary fiber and calcium than russet potato.

For 100 grams of russet potato and shallot:

Russet Potato (5/8 cup)		Shallot (10 tbsps)
0.35	Vitamin B6 (MG)	0.35
417	potassium (MG)	334

However, russet potato does contain more niacin than shallot by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	72
1.3	dietary fiber (G)	3.2
0.62	sugar (G)	7.9
2.1	protein (G)	2.5
0.03	saturated fat (G)	0.02
5.7	Vitamin C (MG)	8
0.01	Vitamin E (MG)	0.04
13	calcium (MG)	37
0.86	iron (MG)	1.2
0.08	thiamin (MG)	0.06
0.03	riboflavin (MG)	0.02
1	niacin (MG)	0.2
0.3	pantothenic acid (MG)	0.29
0.35	Vitamin B6 (MG)	0.35
14	folate (UG)	34

0.964 | 0.964 | 1.53 Complete Comparison:
Shallot vs. Russet Potato

Sweet Potatoes

Similarity: > 95%

Sweet potatoes are also high in potassium and contains some of the same nutrients. Moreover, sweet potatoes contains more dietary fiber, Vitamin A, calcium and pantothenic acid than russet potato.

For 100 grams of russet potato and sweet potatoes:

Russet Potato (5/8 cup)		Sweet Potatoes (3/4 cup)
0.35	Vitamin B6 (MG)	0.21
417	potassium (MG)	337

However, russet potato does contain more Vitamin C and Vitamin B6 than sweet potatoes by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	86
1.3	dietary fiber (G)	3
0.62	sugar (G)	4.2
2.1	protein (G)	1.6
0.03	saturated fat (G)	0.02
5.7	Vitamin C (MG)	2.4
0	Vitamin A (UG)	709
0.01	Vitamin E (MG)	0.26
13	calcium (MG)	30
0.86	iron (MG)	0.61
0.08	thiamin (MG)	0.08
0.03	riboflavin (MG)	0.06
1	niacin (MG)	0.56
0.3	pantothenic acid (MG)	0.8
0.35	Vitamin B6 (MG)	0.21
14	folate (UG)	11

0.949 | 0.949 | 2.41 Complete Comparison:
Sweet Potatoes vs. Russet Potato

Water Chestnut

Similarity: > 95%

Water chestnut is also high in potassium and Vitamin B6. Also, water chestnut contains more dietary fiber and riboflavin than russet potato.

For 100 grams of russet potato and water chestnut:

Russet Potato (5/8 cup)		Water Chestnut (3/4 cup)
0.35	Vitamin B6 (MG)	0.33
417	potassium (MG)	584

However, russet potato does contain more iron than water chestnut by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	97
1.3	dietary fiber (G)	3
0.62	sugar (G)	4.8
2.1	protein (G)	1.4
0.03	saturated fat (G)	0.03
5.7	Vitamin C (MG)	4
0.01	Vitamin E (MG)	1.2
13	calcium (MG)	11
0.86	iron (MG)	0.06
0.08	thiamin (MG)	0.14
0.03	riboflavin (MG)	0.2
1	niacin (MG)	1
0.3	pantothenic acid (MG)	0.48
0.35	Vitamin B6 (MG)	0.33
14	folate (UG)	16

0.945 | 0.945 | 1.89 Complete Comparison:
Water Chestnut vs. Russet Potato

Cayenne Pepper

Similarity: > 90%

More nutritionally dense than russet potato, cayenne pepper is also high in potassium and Vitamin B6. Also, cayenne pepper contains more dietary fiber and protein than russet potato.

For 100 grams of russet potato and cayenne pepper:

Russet Potato (5/8 cup)		Cayenne Pepper (56 tsps)
0.35	Vitamin B6 (MG)	2.5
417	potassium (MG)	2014

However, russet potato does contain more pantothenic acid than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	318
1.3	dietary fiber (G)	27
0.62	sugar (G)	10
2.1	protein (G)	12
0.03	saturated fat (G)	3.3
5.7	Vitamin C (MG)	76
0	Vitamin A (UG)	2081
0.01	Vitamin E (MG)	30
13	calcium (MG)	148
0.86	iron (MG)	7.8
0.08	thiamin (MG)	0.33
0.03	riboflavin (MG)	0.92
1	niacin (MG)	8.7
0.3	pantothenic acid (MG)	0
0.35	Vitamin B6 (MG)	2.5
14	folate (UG)	106

0.935 | 0.935 | 12.64 Complete Comparison:
Cayenne Pepper vs. Russet Potato

Garlic Powder

Similarity: > 90%

More nutritionally dense than russet potato, garlic powder is also high in potassium and Vitamin B6. Moreover, garlic powder contains more dietary fiber, protein, calcium and iron than russet potato.

For 100 grams of russet potato and garlic powder:

Russet Potato (5/8 cup)		Garlic Powder (32 tsps)
0.35	Vitamin B6 (MG)	1.7
417	potassium (MG)	1193

However, russet potato does contain more Vitamin C than garlic powder by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	331
1.3	dietary fiber (G)	9
0.62	sugar (G)	2.4
2.1	protein (G)	17
0.03	saturated fat (G)	0.25
5.7	Vitamin C (MG)	1.2
0.01	Vitamin E (MG)	0.67
13	calcium (MG)	79
0.86	iron (MG)	5.7
0.08	thiamin (MG)	0.44
0.03	riboflavin (MG)	0.14
1	niacin (MG)	0.8
0.3	pantothenic acid (MG)	0.74
0.35	Vitamin B6 (MG)	1.7
14	folate (UG)	47

0.923 | 0.923 | 6.17 Complete Comparison:
Garlic Powder vs. Russet Potato

Ginger Root

Similarity: > 90%

Ginger root is also high in potassium and contains some of the same nutrients. Also, ginger root contains more dietary fiber than russet potato.

For 100 grams of russet potato and ginger root:

Russet Potato (5/8 cup)		Ginger Root (50 tsps)
0.35	Vitamin B6 (MG)	0.16
417	potassium (MG)	415

However, russet potato does contain more Vitamin B6 than ginger root by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	80
1.3	dietary fiber (G)	2
0.62	sugar (G)	1.7
2.1	protein (G)	1.8
0.03	saturated fat (G)	0.2
5.7	Vitamin C (MG)	5
0.01	Vitamin E (MG)	0.26
13	calcium (MG)	16
0.86	iron (MG)	0.6
0.08	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.03
1	niacin (MG)	0.75
0.3	pantothenic acid (MG)	0.2
0.35	Vitamin B6 (MG)	0.16
14	folate (UG)	11

0.921 | 0.921 | 1.22 Complete Comparison:
Ginger Root vs. Russet Potato

Garlic

Similarity: > 90%

More nutritionally dense than russet potato, garlic is also high in potassium and Vitamin B6. Moreover, garlic contains more dietary fiber, protein, Vitamin C and calcium than russet potato.

For 100 grams of russet potato and garlic:

Russet Potato (5/8 cup)		Garlic (3/4 cup)
0.35	Vitamin B6 (MG)	1.2
417	potassium (MG)	401

However, russet potato

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	149
1.3	dietary fiber (G)	2.1
0.62	sugar (G)	1
2.1	protein (G)	6.4
0.03	saturated fat (G)	0.09
5.7	Vitamin C (MG)	31
0.01	Vitamin E (MG)	0.08
13	calcium (MG)	181
0.86	iron (MG)	1.7
0.08	thiamin (MG)	0.2
0.03	riboflavin (MG)	0.11
1	niacin (MG)	0.7
0.3	pantothenic acid (MG)	0.6
0.35	Vitamin B6 (MG)	1.2
14	folate (UG)	3

0.913 | 0.913 | 4.36 Complete Comparison:
Garlic vs. Russet Potato

Ketchup

Similarity: > 90%

Ketchup is also high in potassium and contains some of the same nutrients. Also, ketchup contains more Vitamin A, Vitamin E and riboflavin than russet potato.

For 100 grams of russet potato and ketchup:

Russet Potato (5/8 cup)		Ketchup (6 tbsps)
0.35	Vitamin B6 (MG)	0.16
417	potassium (MG)	281

However, russet potato does contain more dietary fiber, iron, thiamin and Vitamin B6 than ketchup by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	101
1.3	dietary fiber (G)	0.3
0.62	sugar (G)	21
2.1	protein (G)	1
0.03	saturated fat (G)	0.01
5.7	Vitamin C (MG)	4.1
0	Vitamin A (UG)	26
0.01	Vitamin E (MG)	1.5
13	calcium (MG)	15
0.86	iron (MG)	0.35
0.08	thiamin (MG)	0.01
0.03	riboflavin (MG)	0.17
1	niacin (MG)	1.4
0.3	pantothenic acid (MG)	0.05
0.35	Vitamin B6 (MG)	0.16
14	folate (UG)	9

0.913 | 0.913 | 1.15 Complete Comparison:
Ketchup vs. Russet Potato

Onion

Similarity: > 90%

Onion contains nutrients similar to russet potato, but in smaller amounts overall. Also, onion contains more calcium than russet potato.

For 100 grams of russet potato and onion:

Russet Potato (5/8 cup)		Onion (5/8 cup)
0.35	Vitamin B6 (MG)	0.12
417	potassium (MG)	146

However, russet potato does contain more iron, potassium, niacin and Vitamin B6 than onion by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	40
1.3	dietary fiber (G)	1.7
0.62	sugar (G)	4.2
2.1	protein (G)	1.1
0.03	saturated fat (G)	0.04
5.7	Vitamin C (MG)	7.4
0.01	Vitamin E (MG)	0.02
13	calcium (MG)	23
0.86	iron (MG)	0.21
0.08	thiamin (MG)	0.05
0.03	riboflavin (MG)	0.03
1	niacin (MG)	0.12
0.3	pantothenic acid (MG)	0.12
0.35	Vitamin B6 (MG)	0.12
14	folate (UG)	19

0.898 | 0.898 | 0.77 Complete Comparison:
Onion vs. Russet Potato

Tomato Sauce

Similarity: > 90%

Tomato sauce is also high in potassium and contains some of the same nutrients. Also, tomato sauce contains more Vitamin A and Vitamin E than russet potato.

For 100 grams of russet potato and tomato sauce:

Russet Potato (5/8 cup)		Tomato Sauce (3/8 cup)
0.35	Vitamin B6 (MG)	0.1
417	potassium (MG)	297

However, russet potato does contain more Vitamin B6 than tomato sauce by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	24
1.3	dietary fiber (G)	1.5
0.62	sugar (G)	3.6
2.1	protein (G)	1.2
0.03	saturated fat (G)	0.04
5.7	Vitamin C (MG)	7
0	Vitamin A (UG)	22
0.01	Vitamin E (MG)	1.4
13	calcium (MG)	14
0.86	iron (MG)	0.96
0.08	thiamin (MG)	0.02
0.03	riboflavin (MG)	0.07
1	niacin (MG)	0.99
0.3	pantothenic acid (MG)	0.31
0.35	Vitamin B6 (MG)	0.1
14	folate (UG)	9

0.897 | 0.897 | 1.08 Complete Comparison:
Tomato Sauce vs. Russet Potato

Carrots

Similarity: > 90%

Carrots are also high in potassium and contains some of the same nutrients. Also, carrots contains more dietary fiber, Vitamin A and calcium than russet potato.

For 100 grams of russet potato and carrots:

Russet Potato (5/8 cup)		Carrots (3/4 cup)
0.35	Vitamin B6 (MG)	0.14
417	potassium (MG)	320

However, russet potato does contain more iron and Vitamin B6 than carrots by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	41
1.3	dietary fiber (G)	2.8
0.62	sugar (G)	4.7
2.1	protein (G)	0.93
0.03	saturated fat (G)	0.03
5.7	Vitamin C (MG)	5.9
0	Vitamin A (UG)	835
0.01	Vitamin E (MG)	0.66
13	calcium (MG)	33
0.86	iron (MG)	0.3
0.08	thiamin (MG)	0.07
0.03	riboflavin (MG)	0.06
1	niacin (MG)	0.98
0.3	pantothenic acid (MG)	0.27
0.35	Vitamin B6 (MG)	0.14
14	folate (UG)	19

0.895 | 0.895 | 2.24 Complete Comparison:
Carrots vs. Russet Potato

Butterhead Lettuce

Similarity: 89%

Butterhead lettuce is also high in potassium and contains some of the same nutrients. Also, butterhead lettuce contains more Vitamin A, calcium and folate than russet potato.

For 100 grams of russet potato and butterhead lettuce:

Russet Potato (5/8 cup)		Butterhead Lettuce (1.75 cup)
0.35	Vitamin B6 (MG)	0.08
417	potassium (MG)	238

However, russet potato does contain more Vitamin B6 than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	13
1.3	dietary fiber (G)	1.1
0.62	sugar (G)	0.94
2.1	protein (G)	1.4
0.03	saturated fat (G)	0.03
5.7	Vitamin C (MG)	3.7
0	Vitamin A (UG)	166
0.01	Vitamin E (MG)	0.18
13	calcium (MG)	35
0.86	iron (MG)	1.2
0.08	thiamin (MG)	0.06
0.03	riboflavin (MG)	0.06
1	niacin (MG)	0.36
0.3	pantothenic acid (MG)	0.15
0.35	Vitamin B6 (MG)	0.08
14	folate (UG)	73

0.892 | 0.892 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Russet Potato

Leeks

Similarity: 89%

Leeks contain nutrients similar to russet potato, but in smaller amounts overall. Moreover, leeks contains more dietary fiber, Vitamin C, Vitamin A, calcium and iron than russet potato.

For 100 grams of russet potato and leeks:

Russet Potato (5/8 cup)		Leeks (about 1 cup)
0.35	Vitamin B6 (MG)	0.23
417	potassium (MG)	180

However, russet potato does contain more potassium and Vitamin B6 than leeks by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	61
1.3	dietary fiber (G)	1.8
0.62	sugar (G)	3.9
2.1	protein (G)	1.5
0.03	saturated fat (G)	0.04
5.7	Vitamin C (MG)	12
0	Vitamin A (UG)	83
0.01	Vitamin E (MG)	0.92
13	calcium (MG)	59
0.86	iron (MG)	2.1
0.08	thiamin (MG)	0.06
0.03	riboflavin (MG)	0.03
1	niacin (MG)	0.4
0.3	pantothenic acid (MG)	0.14
0.35	Vitamin B6 (MG)	0.23
14	folate (UG)	64

0.887 | 0.887 | 2.23 Complete Comparison:
Leeks vs. Russet Potato

Paprika

Similarity: 88%

More nutritionally dense than russet potato, paprika is also high in potassium and Vitamin B6. Also, paprika contains more dietary fiber and protein than russet potato.

For 100 grams of russet potato and paprika:

Russet Potato (5/8 cup)		Paprika (43 tsps)
0.35	Vitamin B6 (MG)	2.1
417	potassium (MG)	2280

However, russet potato does contain more Vitamin C than paprika by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	282
1.3	dietary fiber (G)	35
0.62	sugar (G)	10
2.1	protein (G)	14
0.03	saturated fat (G)	2.1
5.7	Vitamin C (MG)	0.9
0	Vitamin A (UG)	2463
0.01	Vitamin E (MG)	29
13	calcium (MG)	229
0.86	iron (MG)	21
0.08	thiamin (MG)	0.33
0.03	riboflavin (MG)	1.2
1	niacin (MG)	10
0.3	pantothenic acid (MG)	2.5
0.35	Vitamin B6 (MG)	2.1
14	folate (UG)	49

0.877 | 0.877 | 13.17 Complete Comparison:
Paprika vs. Russet Potato

Heart of Palm

Similarity: 88%

More nutritionally dense than russet potato, heart of palm is also high in potassium and Vitamin B6. Also, heart of palm contains more iron and riboflavin than russet potato.

For 100 grams of russet potato and heart of palm:

Russet Potato (5/8 cup)		Heart of Palm (5/8 cup)
0.35	Vitamin B6 (MG)	0.73
417	potassium (MG)	1795

However, russet potato does contain more pantothenic acid than heart of palm by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	114
1.3	dietary fiber (G)	1.5
0.62	sugar (G)	17
2.1	protein (G)	2.7
0.03	saturated fat (G)	0.05
5.7	Vitamin C (MG)	6.8
0	Vitamin A (UG)	3
0.01	Vitamin E (MG)	0.5
13	calcium (MG)	18
0.86	iron (MG)	1.7
0.08	thiamin (MG)	0.05
0.03	riboflavin (MG)	0.17
1	niacin (MG)	0.85
0.3	pantothenic acid (MG)	0
0.35	Vitamin B6 (MG)	0.73
14	folate (UG)	20

0.876 | 0.876 | 2.87 Complete Comparison:
Heart of Palm vs. Russet Potato

Similarity: 87%

More nutritionally dense than russet potato, is also high in potassium and Vitamin B6. Also, contains more dietary fiber and protein than russet potato.

For 100 grams of russet potato and :

Russet Potato (5/8 cup)		(37 tsps)
0.35	Vitamin B6 (MG)	2.1
417	potassium (MG)	1950

However, russet potato does contain more Vitamin C than by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	282
1.3	dietary fiber (G)	35
0.62	sugar (G)	7.2
2.1	protein (G)	13
0.03	saturated fat (G)	2.5
5.7	Vitamin C (MG)	0.7
0	Vitamin A (UG)	1483
0.01	Vitamin E (MG)	38
13	calcium (MG)	330
0.86	iron (MG)	17
0.08	thiamin (MG)	0.25
0.03	riboflavin (MG)	0.94
1	niacin (MG)	12
0.3	pantothenic acid (MG)	0.89
0.35	Vitamin B6 (MG)	2.1
14	folate (UG)	28

0.871 | 0.871 | 3.38 Complete Comparison:
vs. Russet Potato

fruits

Several fruits or fruit products offer similar nutrients to russet potato including jackfruit, banana, grapes and avocado.

Jackfruit

Similarity: > 95%

Jackfruit is also high in potassium and Vitamin B6. Also, jackfruit contains more Vitamin C and calcium than russet potato.

For 100 grams of russet potato and jackfruit:

Russet Potato (5/8 cup)		Jackfruit (5/8 cup)
0.35	Vitamin B6 (MG)	0.33
417	potassium (MG)	448

However, russet potato does contain more iron than jackfruit by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	95
1.3	dietary fiber (G)	1.5
0.62	sugar (G)	19
2.1	protein (G)	1.7
0.03	saturated fat (G)	0.2
5.7	Vitamin C (MG)	14
0	Vitamin A (UG)	5
0.01	Vitamin E (MG)	0.34
13	calcium (MG)	24
0.86	iron (MG)	0.23
0.08	thiamin (MG)	0.11
0.03	riboflavin (MG)	0.06
1	niacin (MG)	0.92
0.3	pantothenic acid (MG)	0.24
0.35	Vitamin B6 (MG)	0.33
14	folate (UG)	24

0.959 | 0.959 | 1.42 Complete Comparison:
Jackfruit vs. Russet Potato

Banana

Similarity: > 90%

Banana is also high in potassium and Vitamin B6. Also, banana contains more dietary fiber and Vitamin C than russet potato.

For 100 grams of russet potato and banana:

Russet Potato (5/8 cup)		Banana (7/8 medium)
0.35	Vitamin B6 (MG)	0.37
417	potassium (MG)	358

However, russet potato does contain more calcium and iron than banana by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	89
1.3	dietary fiber (G)	2.6
0.62	sugar (G)	12
2.1	protein (G)	1.1
0.03	saturated fat (G)	0.11
5.7	Vitamin C (MG)	8.7
0	Vitamin A (UG)	3
0.01	Vitamin E (MG)	0.1
13	calcium (MG)	5
0.86	iron (MG)	0.26
0.08	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.07
1	niacin (MG)	0.67
0.3	pantothenic acid (MG)	0.33
0.35	Vitamin B6 (MG)	0.37
14	folate (UG)	20

0.941 | 0.941 | 1.42 Complete Comparison:
Banana vs. Russet Potato

Grapes

Similarity: > 90%

Grapes contain nutrients similar to russet potato, but in smaller amounts overall.

For 100 grams of russet potato and grapes:

Russet Potato (5/8 cup)		Grapes (5/8 cup)
0.35	Vitamin B6 (MG)	0.09
417	potassium (MG)	191

However, russet potato does contain more dietary fiber, Vitamin C, iron, potassium and niacin than grapes by weight.

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	69
1.3	dietary fiber (G)	0.9
0.62	sugar (G)	15
2.1	protein (G)	0.72
0.03	saturated fat (G)	0.05
5.7	Vitamin C (MG)	3.2
0	Vitamin A (UG)	3
0.01	Vitamin E (MG)	0.19
13	calcium (MG)	10
0.86	iron (MG)	0.36
0.08	thiamin (MG)	0.07
0.03	riboflavin (MG)	0.07
1	niacin (MG)	0.19
0.3	pantothenic acid (MG)	0.05
0.35	Vitamin B6 (MG)	0.09
14	folate (UG)	2

0.906 | 0.906 | 0.82 Complete Comparison:
Grapes vs. Russet Potato

Avocado

Similarity: 88%

More nutritionally dense than russet potato, avocado is also high in potassium and contains some of the same nutrients. Also, avocado contains more dietary fiber, Vitamin C and Vitamin A than russet potato.

For 100 grams of russet potato and avocado:

Russet Potato (5/8 cup)		Avocado (about 3/8 cup)
0.35	Vitamin B6 (MG)	0.29
417	potassium (MG)	507

However, russet potato

Here is a comparison of the rest of nutrients:

79	calories (KCAL)	167
1.3	dietary fiber (G)	6.8
0.62	sugar (G)	0.3
2.1	protein (G)	2
0.03	saturated fat (G)	2.1
5.7	Vitamin C (MG)	8.8
0	Vitamin A (UG)	7
0.01	Vitamin E (MG)	2
13	calcium (MG)	13
0.86	iron (MG)	0.61
0.08	thiamin (MG)	0.08
0.03	riboflavin (MG)	0.14
1	niacin (MG)	1.9
0.3	pantothenic acid (MG)	1.5
0.35	Vitamin B6 (MG)	0.29
14	folate (UG)	89

0.877 | 0.877 | 2.85 Complete Comparison:
Avocado vs. Russet Potato

Other Nutritional Substitutes

Recent