Nutrition Comparison Tool
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Baked Russet Potatoes
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Baked Potatoes with Skin (Peel)
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Baked Red Potatoes
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 8% DV 164 calories
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 8% DV 159 calories
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 8% DV 151 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.22g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 0% DV 0.26g
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.26g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 13% DV 37.1g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 13% DV 36.5g
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 12% DV 33.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 9% DV 4.5g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 7% DV 3.6g
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 8% DV 4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0mg
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 0% DV 0mg
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.06g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 0% DV 0.07g
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.07g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 14% DV 4g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 13% DV 3.6g
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 11% DV 3.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 4% DV 1.9g
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 5% DV 2.6g
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 5% DV 2.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 10% DV 1.9mg
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 6% DV 1.1mg
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 7% DV 1.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 2% DV 31.1mg
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 1% DV 17.3mg
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 1% DV 15.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 20% DV 951.5mg
  • Baked Potatoes with Skin (Peel) 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 20% DV 941.1mg
  • Baked Red Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 20% DV 942.9mg
Comparison Table

Table Legend

  1. Baked Russet Potatoes
  2. Baked Potatoes with Skin (Peel)
  3. Baked Red Potatoes
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 173 173 173
Calories
(%DV)		 164
(8%)		 159
(8%)		 151
(8%)
Fat (g)
(%DV)		 0.22
(0%)		 0.26
(0%)		 0.26
(0%)
Protein (g)
(%DV)		 4.5
(9%)		 3.6
(7%)		 4
(8%)
Carbohydrate (g)
(%DV)		 37.1
(13%)		 36.5
(13%)		 33.9
(12%)
Sugars (g)
(%DV)		 1.9
(4%)		 2.6
(5%)		 2.5
(5%)
Fiber (g)
(%DV)		 4
(14%)		 3.6
(13%)		 3.1
(11%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.06
(0%)		 0.07
(0%)		 0.07
(0%)
Net-Carbs (g) 33.1
32.8
30.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 173 173 173
Calcium (mg)
(%DV)		 31.1
(2%)		 17.3
(1%)		 15.6
(1%)
Iron, Fe (mg)
(%DV)		 1.9
(10%)		 1.1
(6%)		 1.2
(7%)
Potassium, K (mg)
(%DV)		 951.5
(20%)		 941.1
(20%)		 942.9
(20%)
Magnesium (mg)
(%DV)		 51.9
(12%)		 46.7
(11%)		 48.4
(12%)
Phosphorus, P (mg)
(%DV)		 122.8
(10%)		 129.8
(10%)		 124.6
(10%)
Sodium (mg)
(%DV)		 24.2
(1%)		 12.1
(1%)		 20.8
(1%)
Zinc, Zn (mg)
(%DV)		 0.61
(6%)		 0.61
(6%)		 0.69
(6%)
Copper, Cu (mg)
(%DV)		 0.19
(21%)		 0.22
(24%)		 0.3
(33%)
Manganese (mg)
(%DV)		 0.39
(17%)		 0.33
(14%)		 0.3
(13%)
Selenium, Se (mcg)
(%DV)		 0.87
(2%)		 0.87
(2%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 78.2
(2%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 173 173 173
Vitamin A, RAE (mcg)
(%DV)		 1.7
(0%)		 1.7
(0%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 14.4
(16%)		 21.8
(24%)		 21.8
(24%)
Thiamin (B1) (mg)
(%DV)		 0.12
(10%)		 0.08
(7%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.08
(6%)		 0.07
(6%)		 0.09
(7%)
Niacin (B3) (mg)
(%DV)		 2.3
(15%)		 2.6
(17%)		 2.8
(17%)
Vitamin B5 (PA) (mg)
(%DV)		 0.66
(13%)		 0.66
(13%)		 0.59
(12%)
Vitamin B6 (mg)
(%DV)		 0.61
(36%)		 0.37
(21%)		 0.37
(22%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 45
(11%)		 65.7
(16%)		 46.7
(12%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 45
(11%)		 65.7
(16%)		 46.7
(12%)
Folate DFE (mcg)
(%)		 45
(11%)		 65.7
(16%)		 46.7
(12%)
Choline (mg)
(%DV)		 26
(5%)		 24.9
(5%)		 32.7
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 10.4
(0%)		 10.4
(0%)		 10.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 17.3 17.3 17.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 32.9
51.9
46.7
Vitamin E (mg)
(%DV)		 0.12
(1%)		 0.07
(0%)		 0.14
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 3.5
(3%)		 4.7
(4%)		 4.8
(4%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 173 173 173
Water (g) 128.8
130.5
132.6
Ash (g) 2
2
2
Alcohol (g) 0
0
--
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -15.07
-14.73
-14.81
  Carbohydrates
Food # 1 2 3
Weight (g) 173 173 173
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.67
0.69
0.78
Glucose (Dextrose) (g) 0.64
1.1
0.95
Fructose (g) 0.55
0.62
0.76
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) 30.2
31.1
26.2
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 173 173 173
Monounsaturated Fats (g) 0.005
0.005
0.005
Polyunsaturated Fats (g) 0.093
0.114
0.114
Omega 3s (g)
(%AI)		 0.022
(1%)		 0.026
(2%)		 0.026
(2%)
Omega 6s (g)
(%AI)		 0.071
(0%)		 0.085
(0%)		 0.085
(0%)
Omega 3 to Omega 6 Ratio 0.32
0.31
0.31
Omega 6 to Omega 3 Ratio 3.15
3.27
3.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0.002
0.003
0.003
Lauric Acid (12:0) (g) 0.007
0.009
0.009
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0.003
0.003
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.036
0.043
0.043
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.009
0.01
0.01
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.002
0.003
0.003
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.002
0.003
0.003
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.071
0.085
0.085
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.022
0.026
0.026
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 173 173 173
Essential  
Histidine (mg)
(%RDI)		 76
(11%)		 61
(9%)		 67
(10%)
Isoleucine (mg)
(%RDI)		 147
(11%)		 118
(8%)		 128
(9%)
Leucine (mg)
(%RDI)		 216
(8%)		 173
(6%)		 189
(7%)
Lysine (mg)
(%RDI)		 237
(11%)		 189
(9%)		 208
(10%)
Methionine (mg)
(%RDI)		 71
(10%)		 55
(8%)		 61
(8%)
Phenylalanine (mg)
(%RDI)		 180
(21%)		 144
(16%)		 157
(18%)
Threonine (mg)
(%RDI)		 149
(14%)		 118
(11%)		 130
(12%)
Tryptophan (mg)
(%RDI)		 47
(17%)		 36
(13%)		 40
(14%)
Valine (mg)
(%RDI)		 227
(12%)		 182
(10%)		 199
(11%)
Conditional  
Arginine (mg) 225
178
195
Cystine (mg)
(%RDI)		 54
(19%)		 43
(15%)		 47
(16%)
Glycine (mg) 126
100
111
Proline (mg) 140
111
121
Tyrosine (mg)
(%RDI)		 107
(12%)		 85
(10%)		 93
(11%)
Non-Essential  
Alanine (mg) 138
111
121
Aspartic acid (mg) 1064
848
929
Betaine (mg) 0.35
0.35
0.35
Glutamic acid (mg) 779
619
680
Hydroxyproline (mg) --
--
--
Serine (mg) 164
131
144
Data Source
Baked Russet Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Baked Potatoes with Skin (Peel)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Baked Red Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.