Russet Potato vs. Whey Protein Powder

Nutrition comparison of Russet Potato and Whey Protein Powder


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

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

For a quick recap of significant nutrients and differences in russet potato and whey protein powder:

  • Both russet potato and whey protein powder are high in potassium.
  • Whey protein powder has 65% less carbohydrates than russet potato.
  • Whey protein powder has more thiamin, riboflavin and Vitamin B12, however, russet potato contains more pantothenic acid.
  • Whey protein powder is an excellent source of calcium, dietary fiber and protein.
Detailed nutritional comparison of russet potato and whey protein powder 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: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Whey protein powder is high in calories and russet potato has 78% less calories than whey protein powder - russet potato has 79 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, russet potato is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Russet potato has a macronutrient ratio of 10:89:1 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Russet Potato Whey Protein Powder
Protein 10% 89%
Carbohydrates 89% 7%
Fat 1% 4%
Alcohol ~ ~

carbohydrates

Whey protein powder has 65% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Whey protein powder is an excellent source of dietary fiber and it has 138% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Russet potato and whey protein powder contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Whey protein powder is an excellent source of protein and it has 35 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Both russet potato and whey protein powder are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Russet potato has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and russet potato does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Russet potato and whey protein powder contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Russet potato and whey protein powder contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin and Vitamin B12, however, russet potato contains more pantothenic acid. Both russet potato and whey protein powder contain significant amounts of niacin, Vitamin B6 and folate.

Russet Potato Whey Protein Powder
Thiamin 0.082 MG 0.609 MG
Riboflavin 0.033 MG 2.017 MG
Niacin 1.035 MG 1.136 MG
Pantothenic acid 0.301 MG ~
Vitamin B6 0.345 MG 0.607 MG
Folate 14 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Whey protein powder is an excellent source of calcium and it has 35 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Russet potato and whey protein powder contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both russet potato and whey protein powder are high in potassium. Whey protein powder has 20% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Russet Potato Whey Protein Powder
alpha linoleic acid 0.01 G 0.034 G
Total 0.01 G 0.034 G

omega 6s

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

Russet Potato Whey Protein Powder
linoleic acid 0.032 G 0.264 G
Total 0.032 G 0.264 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 Russet Potato or Whey Protein Powder .

Note: The specific food items compared are: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does russet potato or whey protein powder contain more calories in 100 grams?
Whey protein powder is high in calories and russet potato has 80% less calories than whey protein powder - russet potato has 79 calories in 100g and whey protein powder has 352 calories.

Is russet potato or whey protein powder better for protein?
Whey protein powder is a fantastic source of protein and it has 35 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does russet potato or whey protein powder have more carbohydrates?
By weight, whey protein powder has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does russet potato or whey protein powder contain more calcium?
Whey protein powder is a rich source of calcium and it has 35 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does russet potato or whey protein powder contain more potassium?
Both russet potato and whey protein powder are high in potassium. Whey protein powder has 20% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and whey protein powder has 500mg of potassium.