Avocado vs. Russet Potato

Nutrition comparison of Avocado and Russet Potato


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

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

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

  • Both russet potato and avocado are high in potassium.
  • Avocado has 52% less carbohydrates than russet potato.
  • Avocado has more riboflavin, pantothenic acid and folate.
  • Avocado is an excellent source of dietary fiber.
  • Russet potato has 80.7 times less saturated fat than avocado.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) 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 Avocado src
Image of Russet Potato src

Calories and Carbs

calories

Avocado is high in calories and russet potato has 53% less calories than avocado - russet potato has 79 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Avocado has a macronutrient ratio of 4:19:77 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Russet Potato
Protein 4% 10%
Carbohydrates 19% 89%
Fat 77% 1%
Alcohol ~ ~

carbohydrates

Avocado has 52% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has 423% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Russet potato and avocado contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Russet potato and avocado contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Russet potato has 80.7 times less saturated fat than avocado - russet potato has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 54% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Avocado has more Vitamin A than russet potato - avocado has 7ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Avocado has 196 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Russet potato and avocado contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more riboflavin, pantothenic acid and folate. Both avocado and russet potato contain significant amounts of thiamin, niacin and Vitamin B6.

Avocado Russet Potato
Thiamin 0.075 MG 0.082 MG
Riboflavin 0.143 MG 0.033 MG
Niacin 1.912 MG 1.035 MG
Pantothenic acid 1.463 MG 0.301 MG
Vitamin B6 0.287 MG 0.345 MG
Folate 89 UG 14 UG

Minerals

calcium

Russet potato and avocado contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Russet potato and avocado contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both russet potato and avocado are high in potassium. Avocado has 22% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and avocado has 507mg 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,

Avocado Russet Potato
beta-carotene 63 UG ~
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Avocado Russet Potato
alpha linoleic acid 0.125 G 0.01 G
Total 0.125 G 0.01 G

omega 6s

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

Avocado Russet Potato
linoleic acid 1.674 G 0.032 G
other omega 6 0.015 G ~
Total 1.689 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 Avocado or Russet Potato .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does russet potato or avocado contain more calories in 100 grams?
Avocado is high in calories and russet potato has 50% less calories than avocado - russet potato has 79 calories in 100g and avocado has 167 calories.

Does russet potato or avocado have more carbohydrates?
By weight, avocado has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does russet potato or avocado contain more potassium?
Both russet potato and avocado are high in potassium. Avocado has 20% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and avocado has 507mg of potassium.

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