Russet vs Yukon Gold Potatoes: Head-to-Head Comparison

For the general population, the consumption of potatoes is generally associated with unhealthy and high-calorie dietary habits. But science says differently.

According to multiple studies, the intake of adolescent potatoes can be linked with a higher quality of diet and nutrient intake ^[1]. As such, incorporating them into your diet can actually be pretty beneficial for your health.

However, the actual results will vary based on the variety of potatoes that you are purchasing. There are many variants available in the market. Some are starchier, others are high in calories and fiber content.

To truly maximize the potential of these trusty spuds in your diet, it’s very important to choose the right variety as per your needs and requirements.

In today’s market, the two most popular variants are Yukon Gold potatoes and Russet potatoes. While they share many similarities, there are some fundamental differences between the two.

And these small distinctions can help you decide which one is better for you.

Key Takeaways

1. There are many different varieties of potatoes, some naturally derived and others bred using manual practices. All of these variants are somewhat similar in composition but share many significant differences in texture, overall composition, and nutritional profile ^[2].
2. The Russet variety is known for its starchy and dry texture. It is associated with regular meals and is less creamier. There are multiple strains of Russets as well, but most of them are low in fat ^[3].
3. Yukon Golds have a slightly waxy texture and offer a creamy flavor. Most variants also contain at least 30% fewer calories than Russets. However, it is lagging behind other varieties in terms of some important vitamins and minerals like Potassium ^[4].
4. The method of cooking a specific type of potato (baking, frying, and so on) can have a large impact on the final composition of the dish. For example, the resistant starch content of both Russet and Yukon Gold variants is similar. But when cooked using diverse methods, fundamental differences are reflected ^[5].
5. Incorporating a healthy amount of potatoes into your diet can improve your vitamin and mineral intake, antioxidant support, blood sugar levels, gut health, and overall quality of life ^{[6] [7] [8]}.

Russet vs. Yukon Gold Potatoes

In terms of overall profile, there is no major difference between Yukon Gold and Russet potatoes. However, it’s the small distinctions that make a huge impact.

For example, the soft and creamy texture of the Yukon variant makes it the better option for making buttery mashed potatoes and related dishes. On the other hand, Russets have a firmer and waxy feel, making them suitable for regular dishes.

To help you understand which one is better for you, we have drawn up a comprehensive Russet vs. Yukon Gold potatoes comparison table for your reference.

Based on these primary differences between the two varieties, it’s easier to pick which one is better for you.

For example, if you want to include the recommended level of fiber in your diet (14 grams per 1,000 calories), going for Russets is more suitable ^[9]. On the other hand, if you are a weight-watcher, go for Yukon Golds, as they are lower in calories and carbs.

Therefore, you can make an informed decision based on these differences.

Nutrition Facts

In the previous section, we discussed the superficial differences between Russets and Yukon Golds, mostly comparing the taste, flavor, costs, and other similar aspects of the two variants.

Now, we will compare the nutritional composition of the two varieties. While the overall nutritional profile is similar, there are aspects in which either of them can shine brighter than the other.

Here is a comprehensive comparison of the nutritional information of the two varieties of potato. The data was collected by comparing Russets and Yukon Golds, each served in equal portions of 100 grams.

While there are no major differences in the overall nutritional composition of either of the varieties, the small differences can add up to make a significant impact on your health.

When you are cooking, it’s also important to consider the health benefits of what you shall be eating. For example, if you have a deficiency of vitamins and minerals, Russets should be your preferred choice.

On the other hand, if you are on a low-calorie diet and crave potatoes, Yukon Golds can serve as a great solution.

Russet Potatoes

Russet potatoes are one of the most common varieties of potatoes found in the market. It is neutral in flavor and has high starch content. Because of how easily accessible they are, you can find them at a supermarket at any time of the year.

They are slightly higher in calories and carbohydrates. At the same time, Russets are also more fibrous compared to Yukon Gold strains. They are also rich in important vitamins and minerals that our bodies require to function efficiently.

Russets are generally very affordable compared to other strains. They are large and have thick, dark brown skins.

This variety is known for giving a dry, light, mealy, and airy texture when it is cooked to perfection. As such, it is considered to be one of the most versatile potatoes in the culinary world.

Russet potatoes, however, are not very flavorful. But that can be an advantage because they easily absorb the taste of other dishes and slightly elevate the quality of the meal. Thus, Russets have more culinary uses compared to Yukons.

For example, they are excellent for baking and mashing. Because of the crisp construction of the potatoes, they can easily be loaded with different kinds of fillings (like cheese) without disintegrating completely.

Russets have low water content as well, allowing them to become crisp once they are cooked. Usually, this variety is used for making french fries, potato chips, and bubble potatoes.

Pros

• Offers more protein, fiber, and carbohydrates compared to Yukon Golds.
• Contains a rich blend of different vitamins and minerals needed for overall health improvement.
• These potatoes come with high starch content, allowing them to become fluffy and dry when cooked, mashed, or baked.
• Russets offer a crispy texture when cooked, making them excellent for fries and chips.
• Because of the mealy texture of these potatoes, they are highly versatile and can be used in a variety of dishes.

Cons

• Russets are generally higher in calories compared to Yukon Golds.
• These potatoes do not have enough water content (or moisture), making them prone to becoming too dry when they are overcooked.
• They lack the natural creaminess that comes with Yukon Golds.

Yukon Gold Potatoes

Yukon Gold Potatoes, often referred to as ‘Yellow’ or ‘Gold’ potatoes, are a more premium alternative to normal variants. They have thin skin with yellowish flesh, making them highly distinguishable from the other alternatives.

Because of the low carbohydrate composition of these potatoes, they also consume fewer calories compared to Russets. However, they do lag behind the other variants on several other fronts, including fiber content, protein content, and vitamins and minerals.

The unique creamy texture and buttery flavor of Yukon Golds, however, make them a great all-purpose ingredient for various dishes and other culinary applications.

Yukon Golds are only available between some specific months (usually August and February). As such, they are available in limited quantities and sold at a relatively higher price.

Despite the creaminess associated with them, Yukon Golds are stable enough to be cooked easily without crumbling or disintegrating. As such, they can be used in potato salads or soups to elevate the overall flavor.

Moreover, since they are not waxy like other variants, Yukon Golds can provide excellent results when they are mashed.

Pros

• Low in calories and carbohydrate content – good for people on a weight loss journey.
• The thin skins of these potatoes are easy to peel off without facing any inconvenience.
• Yukon Golds have a unique buttery flavor and a creamy texture, making them ideal for different culinary adventures.
• Yukons have higher water content, making them less dry and more delicious when they are overcooked.
• These potatoes are able to retain their shapes when roasted, making them more suitable for dishes like potato salads and roasted potatoes.

Cons

• These potatoes provide lower protein, carbohydrate, and fiber content than Russets.
• They are significantly more expensive than other variants, while only being available for a few months in some supermarkets.
• Yukons lack the crispy texture that is often needed for various dishes.

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What are Yukon Gold Potatoes Good For?

Yukon Gold potatoes are best used in potato salads and soups because of their creamy and buttery texture when cooked.

As they have thin skins, they are easier to peel off and can be cooked in bulk.

Because of these characteristics, Yukon Golds can be used in most potato-based dishes.

Are Yukon Gold and Russet Potatoes The Same Size?

No, Yukon Gold and Russet potatoes are very different in size. Generally, Russets are considered to be one of the largest strains in the market.

Yukon, in comparison, can be described as average-sized.

Because of the relatively larger size of the Russets, they take slightly longer to cook to perfection. This could be a concerned, as even a slightly overcooked Russet potato might taste too dry because of the low moisture content.

Can I Substitute Russet for Yukon Gold?

Yes, Russets can be used as a substitute for Yukon Gold when the latter is not available. However, there will be some noticeable differences.

Yukon Gold is considerably lighter in calories and have low-starch content. As such, they produce dense and creamy textures.

Russets, on the other hand, are airy and fluffy, especially when they are mashed, because of the high-starch content.

Moreover, Russet potatoes tend to be high in starch and have a tendency to lose their shape when boiled.

So, while they may not be able to replicate the exact feel and taste of Yukon Golds, they can serve as efficient substitutes when the other variant is not available.

Which is Better for Mashed Potatoes – Yukon Gold or Russet Potatoes?

Generally, Yukon Gold potatoes are considered to be more suitable for making mashed potatoes.

That’s because they are low in starch content, giving a firmer texture. So, they retain their composition when they are being mashed, preventing runny or gummy mashed potatoes.

Because of this sole characteristic, Yukon Golds are better for making mashed potatoes.

Which is Healthier – Yukon Gold or Russet Potatoes

Generally, Yukon Gold and Russet potatoes offer similar nutritional profiles and health benefits. However, they differ in some aspects which could be beneficial for different people with diverse requirements.

For example, Yukon Gold can be considered healthier for people trying to lose weight. That’s because they are relatively lower in calories and carbohydrates.

Russets, on the other hand, takes the cake in all the other categories. They offer more protein, fiber, vitamins, and minerals.

Based on your individual requirements, any of these two strains can be healthier for you.

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Final Words

Potatoes are delicious and versatile. They can also be healthy and used to complete well-rounded meals efficiently.

To get the best benefits of your meal plans, it’s important that you learn the major differences between the two most common varieties of potatoes.

In this article, we have covered the entire topic comprehensively.

References

1. Agarwal, S., & Fulgoni, V. L. (2021). Intake of Potatoes Is Associated with Higher Diet Quality, and Improved Nutrient Intake and Adequacy among US Adolescents: NHANES 2001–2018 Analysis. Nutrients, 13(8), 2614. https://doi.org/10.3390/nu13082614
2. Watanabe, K. (2015). Potato genetics, genomics, and applications. Breeding Science, 65(1), 53–68. https://doi.org/10.1270/jsbbs.65.53
3. Spear, R. R., Holden, Z. J., Ross, C. F., Weddell, B. J., & Pavek, M. J. (2017). Sensory evaluation of eleven baked Russet-type potato varieties and clones. American Journal of Potato Research, 95(1), 92–100. https://doi.org/10.1007/s12230-017-9607-z
4. Burrowes, J. D., & Ramer, N. J. (2008). Changes in potassium content of different potato varieties after cooking. Journal of Renal Nutrition, 18(6), 530-534. https://doi.org/10.1053/j.jrn.2008.08.005
5. Raatz, S. K., Idso, L., Johnson, L. K., Jackson, M. I., & Combs, G. F. (2016). Resistant starch analysis of commonly consumed potatoes: Content varies by cooking method and service temperature but not by variety. Food Chemistry, 208, 297–300. https://doi.org/10.1016/j.foodchem.2016.03.120
6. Camire, M. E., Kubow, S., & Donnelly, D. J. (2009). Potatoes and human health. Critical Reviews in Food Science and Nutrition, 49(10), 823–840. https://doi.org/10.1080/10408390903041996
7. Venkataraman, A., Sieber, J. R., Schmidt, A. W., Waldron, C., Theis, K. R., & Schmidt, T. M. (2016). Variable responses of human microbiomes to dietary supplementation with resistant starch. Microbiome, 4(1). https://doi.org/10.1186/s40168-016-0178-x
8. Lin, C., Chang, D., Wu, D., Peng, H., & Chuang, L. (2015). Assessment of blood glucose regulation and safety of Resistant Starch Formula-Based diet in healthy normal and subjects with Type 2 diabetes. Medicine, 94(33), e1332. https://doi.org/10.1097/md.0000000000001332
9. AskUSDA. (n.d.). AskUSDA. https://ask.usda.gov/s/article/How-much-dietary-fiber-should-I-eat