Egg vs. Russet Potato
Nutrition comparison of Egg and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and russet potato:
- Egg has 24.1 times less carbohydrates than russet potato.
- Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, russet potato contains more niacin and Vitamin B6.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Russet potato has 119.2 times less saturated fat than egg.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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
Egg is high in calories and russet potato has 45% less calories than egg - russet potato has 79 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Egg has a macronutrient ratio of 36:2:62 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Russet Potato | |
|---|---|---|
| Protein | 36% | 11% |
| Carbohydrates | 2% | 89% |
| Fat | 62% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 24.1 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than egg - russet potato has 1.3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Russet potato and egg contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 487% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Russet potato has 119.2 times less saturated fat than egg - russet potato has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and russet potato are low in trans fat - egg has 0.04g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Egg is high in cholesterol and russet potato has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than egg - russet potato has 5.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than russet potato - egg has 160ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than russet potato - egg has 82iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and egg contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Russet potato and egg contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, russet potato contains more niacin and Vitamin B6. Both egg and russet potato contain significant amounts of thiamin.
| Egg | Russet Potato | |
|---|---|---|
| Thiamin | 0.04 MG | 0.082 MG |
| Riboflavin | 0.457 MG | 0.033 MG |
| Niacin | 0.075 MG | 1.035 MG |
| Pantothenic acid | 1.533 MG | 0.301 MG |
| Vitamin B6 | 0.17 MG | 0.345 MG |
| Folate | 47 UG | 14 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 331% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 103% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 202% more potassium than egg - russet potato has 417mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than russet potato per 100 grams.
| Egg | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.01 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than russet potato per 100 grams.
| Egg | Russet Potato | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.032 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Egg g
()
|
Daily Values (%) |
Russet Potato 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 | |||
FAQ
Does russet potato or egg contain more calories in 100 grams?Egg is high in calories and russet potato has 50% less calories than egg - russet potato has 79 calories in 100g and egg has 143 calories.
Is russet potato or egg better for protein?
Egg is a fantastic source of protein and it has 490% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and egg has 12.6g of protein.
Does russet potato or egg have more carbohydrates?
By weight, egg has 24.1 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in egg comprise of 100% sugar.
Does russet potato or egg contain more potassium?
Russet potato is a rich source of potassium and it has 200% more potassium than egg - russet potato has 417mg of potassium in 100 grams and egg has 138mg of potassium.