Pasta vs. Russet Potato

Nutrition comparison of Pasta and Russet Potato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pasta versus russet potato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pasta and russet potato:

  • Both pasta and russet potato are high in potassium.
  • Pasta has more thiamin, riboflavin, niacin and folate, however, russet potato contains more Vitamin B6.
  • Pasta is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) 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 Pasta src
Image of Russet Potato src

Calories and Carbs

calories

Pasta is high in calories and russet potato has 79% less calories than pasta - pasta has 371 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, pasta is lighter in carbs and similar to russet potato for protein and fat. Pasta 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:

Pasta Russet Potato
Protein 14% 11%
Carbohydrates 82% 89%
Fat 4% 1%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and russet potato has 76% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

dietary fiber

Pasta is an excellent source of dietary fiber and it has 146% more dietary fiber than russet potato - pasta has 3.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Pasta and russet potato contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and russet potato has 0.62g of sugar.



Protein

protein

Pasta is an excellent source of protein and it has 509% more protein than russet potato - pasta has 13g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Both pasta and russet potato are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

Vitamins

Vitamin C

Russet potato has more Vitamin C than pasta - russet potato has 5.7mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Vitamin A

Russet potato and pasta contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Pasta and russet potato contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Pasta and russet potato contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.

The B Vitamins

Pasta has more thiamin, riboflavin, niacin and folate, however, russet potato contains more Vitamin B6. Both pasta and russet potato contain significant amounts of pantothenic acid.

Pasta Russet Potato
Thiamin 0.891 MG 0.082 MG
Riboflavin 0.4 MG 0.033 MG
Niacin 7.177 MG 1.035 MG
Pantothenic acid 0.431 MG 0.301 MG
Vitamin B6 0.142 MG 0.345 MG
Folate 237 UG 14 UG

Minerals

calcium

Pasta has 62% more calcium than russet potato - pasta has 21mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Pasta is an excellent source of iron and it has 284% more iron than russet potato - pasta has 3.3mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Both pasta and russet potato are high in potassium. Russet potato has 87% more potassium than pasta - pasta has 223mg 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, both pasta and russet potato contain small amounts of lutein + zeaxanthin.

Pasta Russet Potato
lutein + zeaxanthin 18 UG 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than russet potato per 100 grams.

Pasta Russet Potato
alpha linoleic acid 0.024 G 0.01 G
Total 0.024 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, pasta has more linoleic acid than russet potato per 100 grams.

Pasta Russet Potato
linoleic acid 0.54 G 0.032 G
Total 0.54 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: Pasta (Pasta, dry, enriched) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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G Water G
G Starch G
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