Russet Potato vs. Shallot
Nutrition comparison of Russet Potato and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
russet potato
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in russet potato and shallot:
- Both russet potato and shallot are high in potassium.
- Russet potato has 11.6 times less sugar than shallot.
- Russet potato has more niacin, however, shallot contains more folate.
- Shallot is an excellent source of dietary fiber.
USDA sources for nutritional information: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and shallot contain similar amounts of calories - russet potato has 79 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, russet potato is lighter in protein, heavier in carbs and similar to shallot for fat. Russet potato has a macronutrient ratio of 11:89:1 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Russet Potato | Shallot | |
|---|---|---|
| Protein | 11% | 15% |
| Carbohydrates | 89% | 85% |
| Fat | 1% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and shallot contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Shallot is an excellent source of dietary fiber and it has 146% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Russet potato has 11.6 times less sugar than shallot - russet potato has 0.62g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Russet potato and shallot contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both russet potato and shallot are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Russet potato and shallot contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Shallot and russet potato contain similar amounts of Vitamin A - shallot has 1.2ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and shallot contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Russet potato and shallot contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Russet potato has more niacin, however, shallot contains more folate. Both russet potato and shallot contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Russet Potato | Shallot | |
|---|---|---|
| Thiamin | 0.082 MG | 0.06 MG |
| Riboflavin | 0.033 MG | 0.02 MG |
| Niacin | 1.035 MG | 0.2 MG |
| Pantothenic acid | 0.301 MG | 0.29 MG |
| Vitamin B6 | 0.345 MG | 0.345 MG |
| Folate | 14 UG | 34 UG |
Minerals
calcium
Shallot has 185% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Russet potato and shallot contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Both russet potato and shallot are high in potassium. Russet potato has 25% more potassium than shallot - russet potato has 417mg of potassium per 100 grams and shallot has 334mg 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 russet potato and shallot contain small amounts of lutein + zeaxanthin.
| Russet Potato | Shallot | |
|---|---|---|
| lutein + zeaxanthin | 5 UG | 8 UG |
| beta-carotene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both russet potato and shallot contain small amounts of alpha linoleic acid (ALA).
| Russet Potato | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.002 G |
| Total | 0.01 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both russet potato and shallot contain small amounts of linoleic acid.
| Russet Potato | Shallot | |
|---|---|---|
| linoleic acid | 0.032 G | 0.037 G |
| Total | 0.032 G | 0.037 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: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Shallot (Shallots, raw) .
Russet Potato g
()
|
Daily Values (%) |
Shallot 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 % |
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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 russet potato or shallot contain more calories in 100 grams?Russet potato and shallot contain similar amounts of calories - russet potato has 79 calories in 100g and shallot has 72 calories.
Does russet potato or shallot have more carbohydrates?
By weight, russet potato and shallot contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does russet potato or shallot contain more potassium?
Both russet potato and shallot are high in potassium. Russet potato has 30% more potassium than shallot - russet potato has 417mg of potassium in 100 grams and shallot has 334mg of potassium.