Banana vs. Russet Potato
Nutrition comparison of Banana and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and russet potato:
- Both russet potato and banana are high in potassium.
- Banana is a great source of dietary fiber.
- Russet potato has 18.7 times less sugar than banana.
- Russet potato has more thiamin, however, banana contains more riboflavin.
USDA sources for nutritional information: Banana (Bananas, 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
Russet potato and banana contain similar amounts of calories - russet potato has 79 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and similar to russet potato for fat. Banana has a macronutrient ratio of 5:93:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Russet Potato | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 93% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and banana contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 100% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Russet potato has 18.7 times less sugar than banana - russet potato has 0.62g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Russet potato and banana contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both russet potato and banana are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 53% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and russet potato contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and banana contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Russet potato and banana contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, however, banana contains more riboflavin. Both banana and russet potato contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Banana | Russet Potato | |
|---|---|---|
| Thiamin | 0.031 MG | 0.082 MG |
| Riboflavin | 0.073 MG | 0.033 MG |
| Niacin | 0.665 MG | 1.035 MG |
| Pantothenic acid | 0.334 MG | 0.301 MG |
| Vitamin B6 | 0.367 MG | 0.345 MG |
| Folate | 20 UG | 14 UG |
Minerals
calcium
Russet potato has 160% more calcium than banana - russet potato has 13mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Russet potato has 231% more iron than banana - russet potato has 0.86mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both russet potato and banana are high in potassium. Russet potato has 16% more potassium than banana - russet potato has 417mg of potassium per 100 grams and banana has 358mg 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,
| Banana | Russet Potato | |
|---|---|---|
| beta-carotene | 26 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Banana | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.01 G |
| Total | 0.027 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both banana and russet potato contain small amounts of linoleic acid.
| Banana | Russet Potato | |
|---|---|---|
| linoleic acid | 0.046 G | 0.032 G |
| Total | 0.046 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: Banana (Bananas, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Banana 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 banana contain more calories in 100 grams?Russet potato and banana contain similar amounts of calories - russet potato has 79 calories in 100g and banana has 89 calories.
Does russet potato or banana have more carbohydrates?
By weight, russet potato and banana contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does russet potato or banana contain more potassium?
Both russet potato and banana are high in potassium. Russet potato has 20% more potassium than banana - russet potato has 417mg of potassium in 100 grams and banana has 358mg of potassium.