Orange Juice vs. Russet Potato
Nutrition comparison of Orange Juice and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and russet potato:
- Orange juice is an excellent source of Vitamin C.
- Russet potato has 12.5 times less sugar than orange juice.
- Russet potato has more niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (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
Orange juice has 43% less calories than russet potato - orange juice has 45 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, orange juice is lighter in protein and similar to russet potato for carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Russet Potato | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 90% | 89% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 42% less carbohydrates than russet potato - orange juice has 10.4g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Russet potato has 550% more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 12.5 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Orange juice and russet potato contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both orange juice and russet potato are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 777% more Vitamin C than russet potato - orange juice has 50mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Orange juice has more Vitamin A than russet potato - orange juice has 10ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Orange juice and russet potato contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Orange juice and russet potato contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more niacin and Vitamin B6. Both orange juice and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Orange Juice | Russet Potato | |
|---|---|---|
| Thiamin | 0.09 MG | 0.082 MG |
| Riboflavin | 0.03 MG | 0.033 MG |
| Niacin | 0.4 MG | 1.035 MG |
| Pantothenic acid | 0.19 MG | 0.301 MG |
| Vitamin B6 | 0.04 MG | 0.345 MG |
| Folate | 30 UG | 14 UG |
Minerals
calcium
Orange juice and russet potato contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 330% more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 109% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and russet potato has 417mg 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,
| Orange Juice | Russet Potato | |
|---|---|---|
| beta-carotene | 33 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.01 G |
| Total | 0.011 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and russet potato contain small amounts of linoleic acid.
| Orange Juice | 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: Orange Juice (Orange juice, raw (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)) .
Orange Juice 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 orange juice or russet potato contain more calories in 100 grams?Orange juice has 40% less calories than russet potato - orange juice has 45 calories in 100g and russet potato has 79 calories.
Does orange juice or russet potato have more carbohydrates?
By weight, orange juice has 40% fewer carbohydrates than russet potato - orange juice has 10.4g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does orange juice or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 110% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and russet potato has 417mg of potassium.