Eggplant vs. Russet Potato
Nutrition comparison of Eggplant and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and russet potato:
- Both eggplant and russet potato are high in potassium.
- Eggplant has 67% less carbohydrates than russet potato.
- Eggplant has 68% less calories than russet potato.
- Eggplant is a great source of dietary fiber.
- Russet potato has more Vitamin B6.
USDA sources for nutritional information: Eggplant (Eggplant, raw) 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
Eggplant has 68% less calories than russet potato - eggplant has 25 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, eggplant is lighter in carbs and similar to russet potato for protein and fat. Eggplant has a macronutrient ratio of 14:82:4 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Russet Potato | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 82% | 89% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 67% less carbohydrates than russet potato - eggplant has 5.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in eggplant are made of 54% sugar and 46% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Eggplant is a great source of dietary fiber and it has 131% more dietary fiber than russet potato - eggplant has 3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Eggplant and russet potato contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Eggplant and russet potato contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both eggplant and russet potato are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 159% more Vitamin C than eggplant - eggplant has 2.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Eggplant and russet potato contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Eggplant and russet potato contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Eggplant and russet potato contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more Vitamin B6. Both eggplant and russet potato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Eggplant | Russet Potato | |
|---|---|---|
| Thiamin | 0.039 MG | 0.082 MG |
| Riboflavin | 0.037 MG | 0.033 MG |
| Niacin | 0.649 MG | 1.035 MG |
| Pantothenic acid | 0.281 MG | 0.301 MG |
| Vitamin B6 | 0.084 MG | 0.345 MG |
| Folate | 22 UG | 14 UG |
Minerals
calcium
Eggplant and russet potato contain similar amounts of calcium - eggplant has 9mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 274% more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both eggplant and russet potato are high in potassium. Russet potato has 82% more potassium than eggplant - eggplant has 229mg 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,
| Eggplant | Russet Potato | |
|---|---|---|
| beta-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 36 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both eggplant and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Eggplant | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.01 G |
| Total | 0.013 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both eggplant and russet potato contain significant amounts of linoleic acid.
| Eggplant | Russet Potato | |
|---|---|---|
| linoleic acid | 0.063 G | 0.032 G |
| Total | 0.063 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: Eggplant (Eggplant, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Eggplant 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 eggplant or russet potato contain more calories in 100 grams?Eggplant has 70% less calories than russet potato - eggplant has 25 calories in 100g and russet potato has 79 calories.
Does eggplant or russet potato have more carbohydrates?
By weight, eggplant has 70% fewer carbohydrates than russet potato - eggplant has 5.9g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in eggplant are made of 50% sugar and 50% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does eggplant or russet potato contain more potassium?
Both eggplant and russet potato are high in potassium. Russet potato has 80% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and russet potato has 417mg of potassium.