Potatoes Russet (Baked)vsSweet Potato (Raw)
Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Potatoes Russet (Baked) has more protein, Sweet Potato (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Potatoes Russet (Baked) vs Sweet Potato (Raw)
Potatoes Russet (Baked) provides 550mg of potassium per 100g — important for muscle function and hydration.
Potatoes Russet (Baked) delivers 8.3mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Potatoes Russet Flesh And Skin Baked | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 95kcal5% | 86kcal4% | +9.0kcal |
| Protein | 2.6g5% | 1.6g3% | +1.1g |
| Total Fat | 0.13g0% | <0.1g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 20g7% | +1.3g |
| Dietary Fiber | 2.3g8% | 3.0g11% | <0.1g |
| Sugars | 1.1g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 709mcg79% | <0.1mcg |
| Vitamin C | 8.3mg9% | 2.4mg3% | +5.9mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.26mg2% | <0.1mg |
| Vitamin K | 2.0mcg2% | 1.8mcg2% | +0.20mcg |
| Vitamin B6 | 0.35mg21% | 0.21mg12% | +0.14mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 11mcg3% | +15mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 1.4mg8% | 0.56mg3% | +0.79mg |
| 🔶Minerals | |||
| Sodium | 14mg1% | 55mg2% | <0.1mg |
| Calcium | 18mg1% | 30mg2% | <0.1mg |
| Iron | 1.1mg6% | 0.61mg3% | +0.46mg |
| Potassium | 550mg12% | 337mg7% | +213mg |
| Phosphorus | 71mg6% | 47mg4% | +24mg |
| Magnesium | 30mg7% | 25mg6% | +5.0mg |
| Zinc | 0.35mg3% | 0.30mg3% | +<0.1mg |
| Copper | 0.11mg12% | 0.15mg17% | <0.1mg |
| Manganese | 0.23mg10% | 0.26mg11% | <0.1mg |
| Selenium | 0.50mcg1% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Sweet Potato (Raw) is moderately lower in calories than Potatoes Russet (Baked), containing 86 kcal compared to 95 kcal per 100g (10% fewer calories).
Protein: Potatoes Russet (Baked) provides more protein with 2.63g versus 1.57g per 100g. In terms of protein-to-calorie efficiency, Potatoes Russet (Baked) offers better value for building and maintaining muscle.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.13g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 1mcg), Vitamin E (Sweet Potato (Raw): 0.26mg vs 0.07mg), Vitamin C (Potatoes Russet (Baked): 8.3mg vs 2.4mg).
Key Minerals: Notable mineral differences include Sodium (Sweet Potato (Raw): 55mg vs 14mg), Iron (Potatoes Russet (Baked): 1.07mg vs 0.61mg), Calcium (Sweet Potato (Raw): 30mg vs 18mg).
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, Potatoes Russet (Baked) or Sweet Potato (Raw)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Potatoes Russet (Baked) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is lower in calories with 86 kcal per 100g versus 95 kcal.
- Is Potatoes Russet (Baked) or Sweet Potato (Raw) healthier?
- It depends on your goals. Potatoes Russet (Baked) has 95 calories and 2.63g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Potatoes Russet (Baked) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.13g.
- Which has more fiber, Potatoes Russet (Baked) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2.3g.