Raw Beef vs. Russet Potato
Nutrition comparison of Raw Beef and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and russet potato:
- Both raw beef and russet potato are high in potassium.
- Raw beef has more riboflavin, niacin and Vitamin B12.
- Raw beef is an excellent source of protein.
- Russet potato has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, 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
Raw beef is high in calories and russet potato has 76% less calories than raw beef - raw beef has 332 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, raw beef is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Russet Potato | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 82% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than raw beef - russet potato has 1.3g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Russet potato and raw beef contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 571% more protein than russet potato - raw beef has 14.4g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and russet potato has 100% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
trans fat
Russet potato has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and russet potato does not contain significant amounts.
cholesterol
Russet potato has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than raw beef - russet potato has 5.7mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and russet potato contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Raw beef and russet potato contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Raw beef and russet potato contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Raw beef and russet potato contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Raw beef has more riboflavin, niacin and Vitamin B12. Both raw beef and russet potato contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Raw Beef | Russet Potato | |
|---|---|---|
| Thiamin | 0.044 MG | 0.082 MG |
| Riboflavin | 0.151 MG | 0.033 MG |
| Niacin | 3.382 MG | 1.035 MG |
| Pantothenic acid | 0.395 MG | 0.301 MG |
| Vitamin B6 | 0.278 MG | 0.345 MG |
| Folate | 9 UG | 14 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Raw beef has 85% more calcium than russet potato - raw beef has 24mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Raw beef has 91% more iron than russet potato - raw beef has 1.6mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both raw beef and russet potato are high in potassium. Russet potato has 91% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Raw Beef | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.01 G |
| Total | 0.084 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than russet potato per 100 grams.
| Raw Beef | Russet Potato | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.032 G |
| Total | 0.596 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Raw Beef 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 raw beef or russet potato contain more calories in 100 grams?Raw beef is high in calories and russet potato has 80% less calories than raw beef - raw beef has 332 calories in 100g and russet potato has 79 calories.
Does russet potato or raw beef have more carbohydrates?
By weight, raw beef has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and raw beef has no carbs..
Does raw beef or russet potato contain more potassium?
Both raw beef and russet potato are high in potassium. Russet potato has 90% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and russet potato has 417mg of potassium.