Eggplant (Raw)vsPotatoes Russet (Baked)
Eggplant (Raw) has 25 calories and 0.98g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Potatoes Russet (Baked) has more protein, Eggplant (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Eggplant (Raw) vs Potatoes Russet (Baked)
Go with Eggplant (Raw) at just 25 kcal per 100g — 74% fewer calories.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Potatoes Russet (Baked) delivers 8.3mg of vitamin C per 100g — great for immune function and skin health.
Eggplant (Raw) has only 5.9g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Eggplant | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 95kcal5% | <0.1kcal |
| Protein | 0.98g2% | 2.6g5% | <0.1g |
| Total Fat | 0.18g0% | 0.13g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.9g2% | 21g8% | <0.1g |
| Dietary Fiber | 3.0g11% | 2.3g8% | +0.70g |
| Sugars | 3.5g | 1.1g | +2.4g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 1.0mcg0% | — |
| Vitamin C | 2.2mg2% | 8.3mg9% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.30mg2% | <0.1mg0% | +0.23mg |
| Vitamin K | 3.5mcg3% | 2.0mcg2% | +1.5mcg |
| Vitamin B6 | <0.1mg5% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 22mcg6% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.65mg4% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 14mg1% | <0.1mg |
| Calcium | 9.0mg1% | 18mg1% | <0.1mg |
| Iron | 0.23mg1% | 1.1mg6% | <0.1mg |
| Potassium | 229mg5% | 550mg12% | <0.1mg |
| Phosphorus | 24mg2% | 71mg6% | <0.1mg |
| Magnesium | 14mg3% | 30mg7% | <0.1mg |
| Zinc | 0.16mg1% | 0.35mg3% | <0.1mg |
| Copper | <0.1mg9% | 0.11mg12% | <0.1mg |
| Manganese | 0.23mg10% | 0.23mg10% | +<0.1mg |
| Selenium | 0.30mcg1% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Eggplant (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 280% fewer calories, making Eggplant (Raw) the better choice for calorie-conscious diets.
Protein: Potatoes Russet (Baked) has more protein per 100g (2.63g vs 0.98g), but Eggplant (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.18g.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Eggplant (Raw): 0.3mg vs 0.07mg), Vitamin B6 (Potatoes Russet (Baked): 0.354mg vs 0.084mg), Vitamin C (Potatoes Russet (Baked): 8.3mg vs 2.2mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Potatoes Russet (Baked): 14mg vs 2mg), Iron (Potatoes Russet (Baked): 1.07mg vs 0.23mg), Phosphorus (Potatoes Russet (Baked): 71mg vs 24mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Eggplant (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 0.98g for Eggplant (Raw).
- Which is lower in calories, Eggplant (Raw) or Potatoes Russet (Baked)?
- Eggplant (Raw) is lower in calories with 25 kcal per 100g versus 95 kcal.
- Is Eggplant (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Eggplant (Raw) has 25 calories and 0.98g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Eggplant (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.18g.
- Which has more fiber, Eggplant (Raw) or Potatoes Russet (Baked)?
- Eggplant (Raw) has more fiber with 3g per 100g compared to 2.3g.