Peanuts vs. Russet Potato
Nutrition comparison of Peanuts and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and russet potato:
- Both russet potato and peanuts are high in potassium.
- Peanut has more riboflavin, niacin, pantothenic acid and folate.
- Peanut has signficantly more Vitamin E than russet potato.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber and protein.
- Russet potato has 6.9 times less sugar than peanut.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) 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
Peanut is high in calories and russet potato has 87% less calories than peanut - russet potato has 79 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Russet Potato | |
|---|---|---|
| Protein | 16% | 10% |
| Carbohydrates | 14% | 89% |
| Fat | 71% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and peanuts contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 546% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Russet potato has 6.9 times less sugar than peanut - russet potato has 0.62g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 10 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and russet potato has 100% less saturated fat than peanut - russet potato has 0.03g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and russet potato are low in trans fat - peanut has 0.03g of trans fat per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than peanut - russet potato has 5.7mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Russet potato and peanuts contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Russet potato and peanuts contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid and folate. Both peanuts and russet potato contain significant amounts of thiamin and Vitamin B6.
| Peanuts | Russet Potato | |
|---|---|---|
| Thiamin | 0.152 MG | 0.082 MG |
| Riboflavin | 0.197 MG | 0.033 MG |
| Niacin | 14.355 MG | 1.035 MG |
| Pantothenic acid | 1.011 MG | 0.301 MG |
| Vitamin B6 | 0.466 MG | 0.345 MG |
| Folate | 97 UG | 14 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 346% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 84% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both russet potato and peanuts are high in potassium. Peanut has 52% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Peanuts | 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, peanut has more linoleic acid than russet potato per 100 grams.
| Peanuts | Russet Potato | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.032 G |
| Total | 9.719 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanuts or Russet Potato .
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Peanuts g
()
|
Daily Values (%) |
Russet Potato g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or peanuts contain more calories in 100 grams?Peanut is high in calories and russet potato has 90% less calories than peanut - russet potato has 79 calories in 100g and peanut has 587 calories.
Does russet potato or peanuts have more carbohydrates?
By weight, russet potato and peanuts contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does russet potato or peanuts contain more potassium?
Both russet potato and peanuts are high in potassium. Peanut has 50% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and peanut has 634mg of potassium.