Grapefruit vs. Russet Potato
Nutrition comparison of Grapefruit and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and russet potato:
- Grapefruit is an excellent source of Vitamin C.
- Russet potato has 10.1 times less sugar than grapefruit.
- Russet potato has more niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) 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
Grapefruit has 47% less calories than russet potato - russet potato has 79 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein and similar to russet potato for carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Russet Potato | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 91% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 41% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Russet potato and grapefruit contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Russet potato has 10.1 times less sugar than grapefruit - russet potato has 0.62g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Russet potato and grapefruit contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both russet potato and grapefruit are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 447% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than russet potato - grapefruit has 58ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and grapefruit contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Russet potato and grapefruit contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Russet potato has more niacin and Vitamin B6. Both grapefruit and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Grapefruit | Russet Potato | |
|---|---|---|
| Thiamin | 0.043 MG | 0.082 MG |
| Riboflavin | 0.031 MG | 0.033 MG |
| Niacin | 0.204 MG | 1.035 MG |
| Pantothenic acid | 0.262 MG | 0.301 MG |
| Vitamin B6 | 0.053 MG | 0.345 MG |
| Folate | 13 UG | 14 UG |
Minerals
calcium
Grapefruit has 69% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Russet potato has 975% more iron than grapefruit - russet potato has 0.86mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 209% more potassium than grapefruit - russet potato has 417mg of potassium per 100 grams and grapefruit has 135mg 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, both grapefruit and russet potato contain small amounts of lutein + zeaxanthin.
| Grapefruit | Russet Potato | |
|---|---|---|
| beta-carotene | 686 UG | ~ |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and russet potato contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and russet potato contain small amounts of linoleic acid.
| Grapefruit | Russet Potato | |
|---|---|---|
| linoleic acid | 0.029 G | 0.032 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Grapefruit 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Grapefruit has 50% less calories than russet potato - russet potato has 79 calories in 100g and grapefruit has 42 calories.
Does russet potato or grapefruit have more carbohydrates?
By weight, grapefruit has 40% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does russet potato or grapefruit contain more potassium?
Russet potato is a rich source of potassium and it has 210% more potassium than grapefruit - russet potato has 417mg of potassium in 100 grams and grapefruit has 135mg of potassium.