Orange vs. Russet Potato
Nutrition comparison of Orange 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
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and russet potato:
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- Russet potato has 13.7 times less sugar than orange.
- Russet potato has more niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 has 42% less calories than russet potato - orange has 46 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, orange is lighter in protein and similar to russet potato for carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Russet Potato | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 91% | 89% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 36% less carbohydrates than russet potato - orange has 11.5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has 85% more dietary fiber than russet potato - orange has 2.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 13.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Orange and russet potato contain similar amounts of protein - orange has 0.7g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both orange and russet potato are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 689% more Vitamin C than russet potato - orange has 45mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than russet potato - orange has 11ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Orange and russet potato contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Russet potato and orange contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Russet potato has more niacin and Vitamin B6. Both orange and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Orange | Russet Potato | |
|---|---|---|
| Thiamin | 0.1 MG | 0.082 MG |
| Riboflavin | 0.04 MG | 0.033 MG |
| Niacin | 0.4 MG | 1.035 MG |
| Pantothenic acid | 0.25 MG | 0.301 MG |
| Vitamin B6 | 0.051 MG | 0.345 MG |
| Folate | 17 UG | 14 UG |
Minerals
calcium
Orange is a great source of calcium and it has 231% more calcium than russet potato - orange has 43mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 856% more iron than orange - orange has 0.09mg 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 147% more potassium than orange - orange has 169mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 71 UG | ~ |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Orange | 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 and russet potato contain small amounts of linoleic acid.
| Orange | Russet Potato | |
|---|---|---|
| linoleic acid | 0.031 G | 0.032 G |
| Total | 0.031 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 (Oranges, raw, Florida) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Orange g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
|
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 % |
|
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 % |
|
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 % |
|
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 or russet potato contain more calories in 100 grams?Orange has 40% less calories than russet potato - orange has 46 calories in 100g and russet potato has 79 calories.
Does orange or russet potato have more carbohydrates?
By weight, orange has 40% fewer carbohydrates than russet potato - orange has 11.5g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does orange or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 150% more potassium than orange - orange has 169mg of potassium in 100 grams and russet potato has 417mg of potassium.