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.
Detailed nutritional comparison of eggplant and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Eggplant src
Image of Russet Potato src

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 heavier in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Eggplant has a macronutrient ratio of 14:80:6 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Eggplant Russet Potato
Protein 14% 10%
Carbohydrates 80% 89%
Fat 6% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Eggplant or Russet Potato .

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)) .

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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.