Russet vs Gold Potato
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Russet Potato vs Gold Potato: nutrition per 100 g
| Per 100 g | Russet Potato | Gold Potato |
|---|---|---|
| Calories | 83 kcal | 73 kcal |
| Protein | 2.3 g | 1.8 g |
| Carbohydrate | 17.8 g | 16 g |
| Fat | 0.4 g | 0.3 g |
| Fibre | 14.9 g | 13.8 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Russet Potato | Gold Potato |
|---|---|---|
| Calcium, Ca | 7.8 mg | 5.94 mg |
| Copper, Cu | 0.09 mg | 0.13 mg |
| Iron, Fe | 0.38 mg | 0.37 mg |
| Magnesium, Mg | 25.64 mg | 22.3 mg |
| Manganese, Mn | 0.15 mg | 0.16 mg |
| Niacin | 1.5 mg | 1.59 mg |
| Phosphorus, P | 55.19 mg | 56.95 mg |
| Potassium, K | 450.1 mg | 445.8 mg |
| Sodium, Na | 2.74 mg | 2.24 mg |
| Thiamin | 0.07 mg | 0.05 mg |
| Vitamin B-6 | 0.16 mg | 0.15 mg |
| Vitamin C, total ascorbic acid | 10.9 mg | 23.3 mg |
| Zinc, Zn | 0.38 mg | 0.37 mg |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Russet Potato · Gold Potato
Bottom line
Per 100 g, Russet Potato provides 83 kcal, 2.3 g protein and 17.8 g carbohydrate; Gold Potato provides 74 kcal, 1.8 g protein and 16 g carbohydrate.
That is a difference of 9 kcal per 100 g — small next to what the cooking method adds.
Russets are the dry, starchy ones — they fall apart when boiled, which makes them the choice for baking and fluffy mash. Gold potatoes hold their shape and have a waxier, buttery texture, so they suit roasting, salads and anything that needs the cubes to stay cubes.
In short: gold potato is the lighter option per 100 g, but with vegetables the choice is usually about texture and how they cook, not calories.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.