Cheese vs. Russet Potato
Nutrition comparison of Cheese and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and russet potato:
- Cheese has 138 times less carbohydrates than russet potato.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Russet potato has more thiamin, niacin and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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
Cheese is high in calories and russet potato has 79% less calories than cheese - russet potato has 79 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Cheese has a macronutrient ratio of 25:0:75 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Russet Potato | |
|---|---|---|
| Protein | 25% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 75% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 138 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than cheese - russet potato has 1.3g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Russet potato and cheese contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 1000% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and russet potato has 100% less saturated fat than cheese - russet potato has 0.03g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Russet potato has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than cheese - russet potato has 5.7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than russet potato - cheese has 174ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than russet potato - cheese has 21iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and cheese contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Russet potato and cheese contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12. Both cheese and russet potato contain significant amounts of pantothenic acid and folate.
| Cheese | Russet Potato | |
|---|---|---|
| Thiamin | 0.023 MG | 0.082 MG |
| Riboflavin | 0.318 MG | 0.033 MG |
| Niacin | 0.114 MG | 1.035 MG |
| Pantothenic acid | 0.249 MG | 0.301 MG |
| Vitamin B6 | 0.061 MG | 0.345 MG |
| Folate | 13 UG | 14 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 49 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Russet potato and cheese contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 391% more potassium than cheese - russet potato has 417mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Cheese | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.01 G |
| Total | 0.332 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than russet potato per 100 grams.
| Cheese | Russet Potato | |
|---|---|---|
| linoleic acid | 0.532 G | 0.032 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and russet potato has 80% less calories than cheese - russet potato has 79 calories in 100g and cheese has 384 calories.
Does russet potato or cheese have more carbohydrates?
By weight, cheese has 138 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does russet potato or cheese contain more calcium?
Cheese is a rich source of calcium and it has 49 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and cheese has 659mg of calcium.
Does russet potato or cheese contain more potassium?
Russet potato is a rich source of potassium and it has 390% more potassium than cheese - russet potato has 417mg of potassium in 100 grams and cheese has 85mg of potassium.