Chicken Breast vs. Russet Potato
Nutrition comparison of Cooked Chicken Breast and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and russet potato:
- Both russet potato and chicken breast are high in potassium.
- Chicken breast has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more folate.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 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
Chicken breast is high in calories and russet potato has 52% less calories than chicken breast - russet potato has 79 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Russet Potato | |
|---|---|---|
| Protein | 79% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 21% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than chicken breast - russet potato has 1.3g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Russet potato and chicken breast contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 13 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Russet potato and chicken breast contain similar amounts of saturated fat - russet potato has 0.03g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Russet potato has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than chicken breast - russet potato has 5.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than russet potato - chicken breast has 6ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than russet potato - chicken breast has 5iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and chicken breast contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Russet potato and chicken breast contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more folate. Both chicken breast and russet potato contain significant amounts of thiamin and Vitamin B6.
| Chicken Breast | Russet Potato | |
|---|---|---|
| Thiamin | 0.07 MG | 0.082 MG |
| Riboflavin | 0.114 MG | 0.033 MG |
| Niacin | 13.712 MG | 1.035 MG |
| Pantothenic acid | 0.965 MG | 0.301 MG |
| Vitamin B6 | 0.6 MG | 0.345 MG |
| Folate | 4 UG | 14 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Russet potato and chicken breast contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Russet potato and chicken breast contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both russet potato and chicken breast are high in potassium. Russet potato has 63% more potassium than chicken breast - russet potato has 417mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than russet potato per 100 grams.
| Chicken Breast | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.01 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than russet potato per 100 grams.
| Chicken Breast | Russet Potato | |
|---|---|---|
| linoleic acid | 0.59 G | 0.032 G |
| other omega 6 | 0.06 G | ~ |
| Total | 0.65 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Chicken Breast 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 russet potato or chicken breast contain more calories in 100 grams?Chicken breast is high in calories and russet potato has 50% less calories than chicken breast - russet potato has 79 calories in 100g and chicken breast has 165 calories.
Is russet potato or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 13 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chicken breast has 31g of protein.
Does russet potato or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and chicken breast has no carbs..
Does russet potato or chicken breast contain more potassium?
Both russet potato and chicken breast are high in potassium. Russet potato has 60% more potassium than chicken breast - russet potato has 417mg of potassium in 100 grams and chicken breast has 256mg of potassium.