Kiwi vs. Russet Potato
Nutrition comparison of Kiwi and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and russet potato:
- Both kiwi and russet potato are high in potassium.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
- Russet potato has 13.5 times less sugar than kiwi.
- Russet potato has more thiamin, niacin and Vitamin B6.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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
Kiwi and russet potato contain similar amounts of calories - kiwi has 61 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in fat and similar to russet potato for carbs. Kiwi has a macronutrient ratio of 7:87:7 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Russet Potato | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 87% | 89% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and russet potato contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 131% more dietary fiber than russet potato - kiwi has 3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 13.5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Kiwi and russet potato contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both kiwi and russet potato are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 15 times more Vitamin C than russet potato - kiwi has 92.7mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Kiwi and russet potato contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Kiwi has 145 times more Vitamin E than russet potato - kiwi has 1.5mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Kiwi has 21 times more Vitamin K than russet potato - kiwi has 40.3ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6. Both kiwi and russet potato contain significant amounts of riboflavin, pantothenic acid and folate.
| Kiwi | Russet Potato | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.025 MG | 0.033 MG |
| Niacin | 0.341 MG | 1.035 MG |
| Pantothenic acid | 0.183 MG | 0.301 MG |
| Vitamin B6 | 0.063 MG | 0.345 MG |
| Folate | 25 UG | 14 UG |
Minerals
calcium
Kiwi has 162% more calcium than russet potato - kiwi has 34mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 177% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both kiwi and russet potato are high in potassium. Russet potato has 34% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Kiwi | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.01 G |
| Total | 0.042 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than russet potato per 100 grams.
| Kiwi | Russet Potato | |
|---|---|---|
| linoleic acid | 0.246 G | 0.032 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Kiwi 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 % |
|
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 kiwi or russet potato contain more calories in 100 grams?Kiwi and russet potato contain similar amounts of calories - kiwi has 61 calories in 100g and russet potato has 79 calories.
Does kiwi or russet potato have more carbohydrates?
By weight, kiwi and russet potato contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does kiwi or russet potato contain more potassium?
Both kiwi and russet potato are high in potassium. Russet potato has 30% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and russet potato has 417mg of potassium.