Red Potatoes vs. Russet: Head-to-Head Comparison

The humble potato has long been a staple crop in many cultures worldwide. Potatoes are rich in vitamins and minerals, including vitamin C, potassium, and iron. They are also a good source of dietary fiber, which helps to regulate digestion and promote a healthy gut.

In addition, potatoes are a complex carbohydrate, which means they provide long-lasting energy to the body. It is no wonder that potatoes continue to be a beloved and essential crop in global agriculture.

There is a general belief that healthy food is not delectable, it is bland and boring. Even I used to think that. However, being on my fitness journey for a considerable amount of time has led me to discover several ways of combining the healthy and the tasty. As you can already guess, I will talk about potatoes in this post, more specifically red and russet potatoes.

The debate of red vs. russet potatoes is an ensuing one even now as opinions vary between health experts and fitness enthusiasts. I will be doing a thorough analysis of both potato cultivars, including their nutritional profiles and how much this carb source you can add to your fitness-oriented meals.

Key Takeaways

• Red and russet potatoes are two popular cultivars that differ in appearance, characteristics, taste, and nutrient profile.
• Red potatoes have lower calories, carbohydrates, glycemic index, and a more dense vitamin and mineral content.
• Russet potatoes are slightly more in both carbs and calories.
• Of the cultivars of potatoes, the red potato is considered the healthier alternative.
• For bodybuilders, russet potatoes offer a more convenient nutrient profile.

Red Potatoes vs. Russet Potatoes

Both red and russet potatoes are commonly spotted in kitchens across the world. Due to their taste, they are used in many cuisines from simple french fries to shepherd’s pie and such.

These two cultivars of potatoes are quite different from each other as it happens. Let us have a look at their basic characteristics and differences:

It’s not easy to determine the exact calorie and glycemic index of potatoes since there are several factors that affect it. Studies have shown that waxy potatoes, such as fingerling and red potatoes, have a lower glycemic index compared to starchy potatoes like Russet and Idaho potatoes.

Additionally, the cooking method can also affect the glycemic index of potatoes. Boiled and roasted potatoes have the lowest GI, while baked potatoes have a higher GI, and mashed and instant potatoes have the highest GI.

4 Key Differences

I personally understand the struggle of choosing between red potatoes and russet potatoes.

If you’re still quite selective and just starting to explore the debate between red potatoes and russet potatoes, you might need more specific and detailed guidance.

Appearance

Red potatoes are characterized by their round shape and thin red skin, while russet

potatoes are known for their brown skin and rough surface.

Alternate Names

Red potatoes are also commonly referred to as Red Bliss Potato or Summer Potato, while russet potatoes are also known as Regular Brown Potato.

Size and Color

In terms of size, red potatoes are generally medium-sized and smaller than other potatoes, while russet potatoes can grow very big and long in size.

When it comes to skin color, red potatoes have light red color skin that can be compared to the color of a ruby, while russet potatoes have brown color skin.

Red potatoes are known for their distinct white flesh that retains its color even after being cooked. Russet potatoes on the other hand have a yellowish flesh that becomes whiter when boiled.

Taste and Cooking Methods

The taste of these two potatoes also differs. Red potatoes are typically rubbery, sweet, and less starchy, while russet potatoes are high in starch.

This makes red potatoes more suitable for oiling, pan-frying, roasting, scalloping, and steaming, while russet potatoes are the best choice for mashed potatoes and French fries.

Nutrition Facts

Below are the side-by-side nutrient profiles of both the cultivars of potatoes being discussed here. Nutrient profiling is not an exact science but for the ease of the reader’s understanding, it is often presented in tables as seen below. By paying attention to these facts, you can make informed decisions about what to eat to maintain a healthy diet.

It should be noted that the nutritional facts presented below have been based on 100 grams of each of the two types of potatoes in their baked form with flesh and skin intact. This information is important to maintain consistency as the nutrient profile may vary depending on the cooking method, availability of skin, etc.

Baking a potato with the skin on is generally considered the healthiest method of consuming and that is the very reason why the nutrient profile of baked potatoes with skin, has been considered here.

It is evident that both red and russet potatoes are excellent sources of essential nutrients, including vitamins and minerals, in addition to being abundant in carbohydrates.

It is a common misconception that potatoes are solely responsible for causing weight gain. However, this statement holds true for any food item that is consumed excessively, as adding calories without burning them is the primary cause of weight gain.

To maintain a balanced diet, it is crucial to regulate the portions of food intake. If you are concerned about calorie intake, it is advisable to consume potatoes before a workout or in the morning before a busy workday. By doing so, you can ensure that you are providing your body with the necessary nutrients while simultaneously maintaining a healthy weight.

Red Potatoes

Red potatoes are smaller in size than other varieties of potatoes and they also have red skin.

This cultivar is often termed “new potatoes” because they can be sourced from markets very soon after being harvested.

There are many varieties of red potatoes, the majority difference among them being the area of cultivation and growing time. But this is not a rare potato variety and can be found in many regions of the world. Although, region-specific types of red potatoes do show some characteristics unique to them.

Anthocyanins are a type of pigment that is responsible for the red color in these potatoes. These pigments are known to possess high levels of antioxidants and anti-inflammatory properties, thereby contributing to the nutritional value of the spuds.

Consuming a diet that is rich in antioxidants has been linked to a lower risk of cancer, highlighting the importance of including these compounds in one’s daily meals.

However, this is just one of the numerous advantages that red potatoes offer. Let me outline some additional benefits, as well as a few potential downsides to keep in mind.

Pros

• The red skin contains flavonoids called Anthocyanins these pigments are often associated with anti-oxidant activity and in the longer run- prevention of cancer. ^[1]
• It contains anti-nutrients called protease inhibitors that have been shown to be a mitigating agent in cancer risks. ^[2]
• The same anti-nutrient boosts the effects of cholecystokinin, which is a hormone that makes you feel full.
• Also, due to its complex carbohydrate and fiber content, it may aid in managing weight as consuming red potatoes increases feelings of satiety and keeps you feeling fuller for longer durations of time, thus preventing overeating.
• It has a robust content of iron which is essential for haemoglobin generation in your body. You can add a serving or two of Red potatoes to your diet to meet the daily recommended value of iron.
• Vitamin C or ascorbic acid which further assists in iron absorption, ^[3] is present in significant traces in red potatoes.
• Due to its low sodium and higher potassium content, they can be good for people with unstable Blood Pressure.
• The potassium content of red potatoes is also responsible for making this cultivar a viable option for promoting brain health.

Cons

• Red potatoes are considered a good source of carbohydrates which does not make it suitable for people with blood sugar issues or those looking to shed extra weight.
• They have a medium glycemic index, which may cause blood sugar spikes in diabetic people. ^[4]
• The anti-nutrients / protease inhibitors present in red potatoes make it difficult for the body to absorb any protein or other nutrients.
• Red potatoes are known to contain solanine, which is a toxic compound that can cause digestive issues and other health problems ^[5] if consumed in large amounts.
• Those with pre-existing gastrointestinal problems like Irritable Bowel Syndrome or Bloating issues may find it difficult to digest red potato skins, as most of the fiber resides there.

Russet Potatoes

The russet variety of potato is one of the most consumed varieties of potatoes. In fact, when one says potatoes, there is a good chance that they mean russet potatoes.

The term “russet” literally means rough and this directly relates to the rough brown exterior of these potatoes.

Brown potatoes are versatile and can be used to make delicious mashed potatoes that are fluffy and absorbent. They are also great for making crispy french fries and add a rich creaminess to gratins.

As a consumer, I believe it’s essential to be aware of the positive and negative aspects of each food I put on my plate. To that end, I have compiled a list of the potential health benefits as well as drawbacks of consuming russet potatoes below.

Pros

• Russet potatoes are an excellent source of dietary fiber that is essential for a regular and smooth bowel movement.
• It does not contain any cholesterol which often is the cause of complications for people with heart health issues.
• They are a great source of vitamins C and B6, which are essential for maintaining a healthy immune system and nervous system.
• Russet potatoes do not contain any gluten which makes it a good option for people with auto-immune diseases like celiac or any gluten-related issues.
• Has a higher content of Magnesium which plays an essential role in hundreds of bodily processes in humans such as the bio-activation of Vitamin D. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys. ^[6]
• Phosphorus that is present in high amounts in raw russet potatoes has several health benefits including, digestion, bone development, toxin elimination, kidney functions, brain health, repair of cell damage, etc.
• It has a high concentration of Vitamin B, which is associated with multiple health benefits as well as absorption of other micro-nutrients.

Cons

• Russet potatoes take longer to cook and cooking in any capacity destroys many of the nutrients present in them.
• They contain anti-nutrients that inhibit the absorption of important nutrients by the body.
• Although its protein content is more than red potatoes, it is still not enough to occupy a significant percentage of the daily value.
• It has a higher glycemic index that only increases with cooking thus making it unfit for consumption by people with unstable blood sugar levels such as diabetics.
• It has a greater number of calories and the cooking method adds more of it. That and the fact that it is a source of starchy carbohydrates can be a prohibiting factor for people looking to shed extra pounds.
• Eating too many russet potatoes can cause one to feel too full and bloated.
• Contains high amounts of Potassium which can be dangerous for people who are on heart medicines such as beta-blockers.
• Has a short shelf-life and is likely to develop green discoloration, which can cause food poisoning.

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What are Red Potatoes Good for?

When it comes to cooking, mashing, boiling, air frying, baking, or roasting, red potatoes are the way to go. They easily take on flavors and taste great whether served hot or cold. These potatoes are especially good for salads because they keep their shape when cooked. If you have small red potatoes, you can fry them up or mash them.

They can also be added to soups, stews, and other veggie dishes or served baked or mashed. For breakfast, they’re often chopped and fried or thinly sliced and used in pizza. As a side dish, they can be cubed, fried, and served with meat.

Red potatoes pair well with a variety of flavors, including lemon, garlic, cheese, rosemary, herbs, basil, dill, parsley, goat cheese, leeks, sausage, chili peppers, and green beans. Some popular dishes made with red potatoes include Roasted red potatoes with herbs, Paula Deen Potato Salad, One pan Greek-style roasted chicken and potatoes, Scalloped potatoes, etc.

Red potatoes are a fantastic addition to any diet, as they are rich in various nutrients that support your overall health and well-being.

Do Red and Russet Potatoes Cook the Same?

No, red and russet potatoes do not cook in the same manner. Russet potatoes get soggy and lose any shape when cooked, boiled, or fried, but the same is not true for red potatoes which maintain their shape even when cooked.

Red potatoes are perfect for soups, stews, curry, potato salad, crispy roasted dishes, and scalloped potatoes. On the other hand, Russet potatoes are ideal for baked potatoes, tater tots, hash browns, mashed potatoes (again), and French fries. By selecting the right potato for your recipe, you can ensure the best possible taste and texture.

Can I Use Red Potatoes Instead of Russet?

The answer is yes, red potatoes can easily be used as a substitute. In fact, many individuals prefer using red potatoes because they are waxy and contain more moisture, allowing them to maintain their form better when cooked.

On the other hand, Russet potatoes are drier, have more sugar, and crumble down easily when boiled, making them ideal for baking, mashed potatoes, and French fries. It is worth noting that the breakdown of the Russets affects the soup’s consistency, and therefore, switching to red potatoes will result in a different appearance but a similar flavor.

Russet or Brown potatoes, on the other hand, are best suited for frying. Overall, the choice of potato type should be based on the desired consistency and texture of the dish.

Which is Healthier Red Potatoes Or Russet?

From a health standpoint, red potatoes offer a superior alternative to russet potatoes. Here is an overview of the points that make it healthier.

• It has fewer carbohydrates than russet potatoes, which means more of it can be added within a restricted calorie diet.
• The lower glycemic index makes it a more suitable option for diabetics.
• It is lower in overall calories which makes it better for weight loss.
• It contains a dense concentration of vitamins and minerals while also containing lesser amounts of sodium, which is often linked with unstable blood pressure and fluid retention.

However, for those looking to bulk up, russets may be a more suitable option. They contain a higher percentage of protein, carbohydrates, and calories, which can aid in muscle repair and building. Additionally, the extra carbs provide energy for physical exertion during workouts.

Ultimately, the definition of what is healthy differs from person to person and the food intake should be tailored according to the lifestyle and goals of the person.

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Final Words

As it stands red potatoes are the clear winner in terms of both health and taste. But the fact is that both red and russet potatoes have their own unique characteristics and benefits.

Red potatoes are ideal for roasting and boiling due to their firm texture and thin skin, while russet potatoes are perfect for baking and frying because of their fluffy texture and thicker skin.

Ultimately, the choice between these two types of potatoes depends on personal preference and the dish being prepared. Both options are delicious and nutritious, making them a great addition to any meal.

Reference

1. Wang, L., & Stoner, G. D. (2008). Anthocyanins and their role in cancer prevention. Cancer Letters, 269(2), 281-290. https://doi.org/10.1016/j.canlet.2008.05.020
2. Thompson, L. U. (1992). Potential health benefits and problems associated with antinutrients in foods. Food Research International, 26(2), 131-149. https://doi.org/10.1016/0963-9969(93)90069-U
3. Hallberg, L. E. I. F., Brune, M., & Rossander, L. E. N. A. (1989). The role of vitamin C in iron absorption. International journal for vitamin and nutrition research. Supplement= Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Supplement, 30, 103-108. https://doi.org/10.1093/ajcn/49.1.140
4. Willett, W., Manson, J., & Liu, S. (2002). Glycemic index, glycemic load, and risk of type 2 diabetes. The American journal of clinical nutrition, 76(1), 274S-280S. https://doi.org/10.1093/ajcn/76.1.274s
5. Slanina, P. (1990). Assessment of health risk from glycoalkaloids (solanine) in potatoes. Vår Föda, 42(4-5), 285-288. https://doi.org/10.1016/0278-6915(90)90074-w
6. Uwitonze, A. & Razzaque, M. (2018). Role of Magnesium in Vitamin D Activation and Function. Journal of Osteopathic Medicine, 118(3), 181-189. https://doi.org/10.7556/jaoa.2018.037