Potatoes, russet, flesh and skin, raw vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Potatoes, russet, flesh and skin, raw
79 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
79 kcal
160 kcal
Protein
2.1 g
2.0 g
Carbs
18.1 g
8.5 g
Fiber
1.3 g
6.7 g
Sugars
0.6 g
0.7 g
Fat
0.1 g
14.7 g
Sodium
5 mg
7 mg
Key takeaways
- Potatoes, russet, flesh and skin, raw has 50% fewer calories (79 kcal vs 160 kcal).
- Potatoes, russet, flesh and skin, raw has more protein (2.1 g vs 2.0 g).
- Avocados, raw, all commercial varieties has more carbs (8.5 g vs 18.1 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 1.3 g).
- Potatoes, russet, flesh and skin, raw has more sugars (0.6 g vs 0.7 g).
| Macronutrients | Potatoes, russet, flesh and skin, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 79 kcal | 160 kcal |
| Protein | 2.1 g | 2.0 g |
| Total Fat | 0.1 g | 14.7 g |
| Total Carbohydrate | 18.1 g | 8.5 g |
| Dietary Fiber | 1.3 g | 6.7 g |
| Total Sugars | 0.6 g | 0.7 g |
| Water | 78.6 g | 73.2 g |
| Carbohydrates | Potatoes, russet, flesh and skin, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 18.1 g | 8.5 g |
| Dietary Fiber | 1.3 g | 6.7 g |
| Starch | 15.9 g | 0.1 g |
| Total Sugars | 0.6 g | 0.7 g |
| Fats & Fatty Acids | Potatoes, russet, flesh and skin, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.1 g | 14.7 g |
| Saturated Fat | 0.0 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.0 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 10.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 32.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Potatoes, russet, flesh and skin, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 2.1 g | 2.0 g |
| Histidine | 36.0 mg | 49.0 mg |
| Isoleucine | 69.0 mg | 84.0 mg |
| Leucine | 102.0 mg | 143.0 mg |
| Lysine | 111.0 mg | 132.0 mg |
| Methionine | 33.0 mg | 38.0 mg |
| Phenylalanine | 85.0 mg | 97.0 mg |
| Threonine | 70.0 mg | 73.0 mg |
| Tryptophan | 22.0 mg | 25.0 mg |
| Valine | 107.0 mg | 107.0 mg |
| Alanine | 65.0 mg | 109.0 mg |
| Arginine | 105.0 mg | 88.0 mg |
| Aspartic Acid | 499.0 mg | 236.0 mg |
| Cystine | 25.0 mg | 27.0 mg |
| Glutamic Acid | 365.0 mg | 287.0 mg |
| Glycine | 59.0 mg | 104.0 mg |
| Proline | 65.0 mg | 98.0 mg |
| Serine | 78.0 mg | 114.0 mg |
| Tyrosine | 50.0 mg | 49.0 mg |
| Vitamins | Potatoes, russet, flesh and skin, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 7.0 mcg |
| Vitamin C | 5.7 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 2.1 mg |
| Vitamin K | 1.8 mcg | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 1.0 mg | 1.7 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 14.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 1.4 mg |
| Choline | 12.6 mg | 14.2 mg |
| Betaine | 0.2 mg | 0.7 mg |
| Minerals | Potatoes, russet, flesh and skin, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 13.0 mg | 12.0 mg |
| Iron | 0.9 mg | 0.6 mg |
| Magnesium | 23.0 mg | 29.0 mg |
| Phosphorus | 55.0 mg | 52.0 mg |
| Potassium | 417.0 mg | 485.0 mg |
| Sodium | 5.0 mg | 7.0 mg |
| Zinc | 0.3 mg | 0.6 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.2 mg | 0.1 mg |
| Selenium | 0.4 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Potatoes, russet, flesh and skin, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 5.0 mg | ~ |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Potatoes, russet, flesh and skin, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.1 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Potatoes, russet, flesh and skin, raw or Avocados, raw, all commercial varieties?
Potatoes, russet, flesh and skin, raw has fewer calories: 79 kcal for Potatoes, russet, flesh and skin, raw vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Potatoes, russet, flesh and skin, raw or Avocados, raw, all commercial varieties?
Potatoes, russet, flesh and skin, raw has more protein: 2.1 g for Potatoes, russet, flesh and skin, raw vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Potatoes, russet, flesh and skin, raw or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 1.3 g for Potatoes, russet, flesh and skin, raw vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Potatoes, russet, flesh and skin, raw or Avocados, raw, all commercial varieties healthier?
Potatoes, russet, flesh and skin, raw is lower in calories, and Potatoes, russet, flesh and skin, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.