Apple vs. Russet Potato
Nutrition comparison of Apple and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and russet potato:
- Apple is a great source of dietary fiber.
- Russet potato has 15.7 times less sugar than apple.
- Russet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple has 34% less calories than russet potato - russet potato has 79 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to russet potato for fat. Apple has a macronutrient ratio of 2:96:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Russet Potato | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 96% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and apple contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 85% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Russet potato has 15.7 times less sugar than apple - russet potato has 0.62g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Russet potato has 723% more protein than apple - russet potato has 2.1g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both russet potato and apple are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato and apple contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and russet potato contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and apple contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Russet potato and apple contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and russet potato contain significant amounts of riboflavin.
| Apple | Russet Potato | |
|---|---|---|
| Thiamin | 0.017 MG | 0.082 MG |
| Riboflavin | 0.026 MG | 0.033 MG |
| Niacin | 0.091 MG | 1.035 MG |
| Pantothenic acid | 0.061 MG | 0.301 MG |
| Vitamin B6 | 0.041 MG | 0.345 MG |
| Folate | 3 UG | 14 UG |
Minerals
calcium
Russet potato and apple contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Russet potato has 617% more iron than apple - russet potato has 0.86mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 290% more potassium than apple - russet potato has 417mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and russet potato contain small amounts of alpha linoleic acid (ALA).
| Apple | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.01 G |
| Total | 0.009 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both apple and russet potato contain small amounts of linoleic acid.
| Apple | Russet Potato | |
|---|---|---|
| linoleic acid | 0.043 G | 0.032 G |
| Total | 0.043 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Apple g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or apple contain more calories in 100 grams?Apple has 30% less calories than russet potato - russet potato has 79 calories in 100g and apple has 52 calories.
Does russet potato or apple have more carbohydrates?
By weight, russet potato and apple contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does russet potato or apple contain more potassium?
Russet potato is a rich source of potassium and it has 290% more potassium than apple - russet potato has 417mg of potassium in 100 grams and apple has 107mg of potassium.