Cherries vs. Russet Potato
Nutrition comparison of Cherries and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and russet potato:
- Both russet potato and cherries are high in potassium.
- Cherry is a great source of dietary fiber.
- Russet potato has 19.6 times less sugar than cherry.
- Russet potato has more thiamin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) 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
Russet potato and cherries contain similar amounts of calories - russet potato has 79 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in protein and similar to russet potato for carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Russet Potato | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 91% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and cherries contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 62% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Russet potato has 19.6 times less sugar than cherry - russet potato has 0.62g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Russet potato and cherries contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both russet potato and cherries are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Russet potato and cherries contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Cherries and russet potato contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and cherries contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Russet potato and cherries contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, Vitamin B6 and folate. Both cherries and russet potato contain significant amounts of riboflavin and pantothenic acid.
| Cherries | Russet Potato | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.033 MG | 0.033 MG |
| Niacin | 0.154 MG | 1.035 MG |
| Pantothenic acid | 0.199 MG | 0.301 MG |
| Vitamin B6 | 0.049 MG | 0.345 MG |
| Folate | 4 UG | 14 UG |
Minerals
calcium
Russet potato and cherries contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Russet potato has 139% more iron than cherry - russet potato has 0.86mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both russet potato and cherries are high in potassium. Russet potato has 88% more potassium than cherry - russet potato has 417mg of potassium per 100 grams and cherry has 222mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cherries | Russet Potato | |
|---|---|---|
| beta-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 85 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Cherries | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.01 G |
| Total | 0.026 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and russet potato contain small amounts of linoleic acid.
| Cherries | Russet Potato | |
|---|---|---|
| linoleic acid | 0.027 G | 0.032 G |
| Total | 0.027 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: Cherries (Cherries, sweet, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cherries g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 cherries contain more calories in 100 grams?Russet potato and cherries contain similar amounts of calories - russet potato has 79 calories in 100g and cherry has 63 calories.
Does russet potato or cherries have more carbohydrates?
By weight, russet potato and cherries contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and cherry has 16g of carbohydrates.
Does russet potato or cherries contain more potassium?
Both russet potato and cherries are high in potassium. Russet potato has 90% more potassium than cherry - russet potato has 417mg of potassium in 100 grams and cherry has 222mg of potassium.