Almonds vs. Russet Potato
Nutrition comparison of Almonds and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and russet potato:
- Both russet potato and almonds are high in potassium.
- Almond has more thiamin, riboflavin, niacin and folate, however, russet potato contains more Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Russet potato has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) 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
Almond is high in calories and russet potato has 86% less calories than almond - russet potato has 79 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to russet potato for protein. Almonds has a macronutrient ratio of 14:14:73 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Russet Potato | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 14% | 89% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and almonds contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 862% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Russet potato and almonds contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 888% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Russet potato has signficantly less saturated fat than almond - russet potato has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and russet potato are low in trans fat - almond has 0.02g of trans fat per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than almond - russet potato has 5.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and russet potato contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 2562 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Russet potato and almonds contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate, however, russet potato contains more Vitamin B6. Both almonds and russet potato contain significant amounts of pantothenic acid.
| Almonds | Russet Potato | |
|---|---|---|
| Thiamin | 0.205 MG | 0.082 MG |
| Riboflavin | 1.138 MG | 0.033 MG |
| Niacin | 3.618 MG | 1.035 MG |
| Pantothenic acid | 0.471 MG | 0.301 MG |
| Vitamin B6 | 0.137 MG | 0.345 MG |
| Folate | 44 UG | 14 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 19 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 331% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both russet potato and almonds are high in potassium. Almond has 76% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and almond has 733mg 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 almonds and russet potato contain small amounts of lutein + zeaxanthin.
| Almonds | Russet Potato | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 1 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and russet potato contain small amounts of alpha linoleic acid (ALA).
| Almonds | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.01 G |
| Total | 0.003 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than russet potato per 100 grams.
| Almonds | Russet Potato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.032 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Almonds 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 russet potato or almonds contain more calories in 100 grams?Almond is high in calories and russet potato has 90% less calories than almond - russet potato has 79 calories in 100g and almond has 579 calories.
Does russet potato or almonds have more carbohydrates?
By weight, russet potato and almonds contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and almond has 21.6g of carbohydrates.
Does russet potato or almonds contain more calcium?
Almond is a rich source of calcium and it has 19 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and almond has 269mg of calcium.
Does russet potato or almonds contain more iron?
Almond is an abundant source of iron and it has 330% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and almond has 3.7mg of iron.
Does russet potato or almonds contain more potassium?
Both russet potato and almonds are high in potassium. Almond has 80% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and almond has 733mg of potassium.