Black Pepper vs. Russet Potato
Nutrition comparison of Black Pepper and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and russet potato:
- Both russet potato and black pepper are high in potassium.
- Black pepper has more riboflavin and pantothenic acid.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of Vitamin K, calcium, dietary fiber and iron.
- Russet potato has 52.5 times less saturated fat than black pepper.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) 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
Black pepper is high in calories and russet potato has 69% less calories than black pepper - russet potato has 79 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, black pepper is lighter in carbs, heavier in fat and similar to russet potato for protein. Black pepper has a macronutrient ratio of 10:78:12 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Russet Potato | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 78% | 89% |
| Fat | 12% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and russet potato has 72% less carbohydrates than black pepper - russet potato has 18.1g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Black pepper is an excellent source of dietary fiber and it has 18 times more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Russet potato and black pepper contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 386% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Russet potato has 52.5 times less saturated fat than black pepper - russet potato has 0.03g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than black pepper - russet potato has 5.7mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has more Vitamin A than russet potato - black pepper has 27ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and black pepper contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 89 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more riboflavin and pantothenic acid. Both black pepper and russet potato contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Black Pepper | Russet Potato | |
|---|---|---|
| Thiamin | 0.108 MG | 0.082 MG |
| Riboflavin | 0.18 MG | 0.033 MG |
| Niacin | 1.143 MG | 1.035 MG |
| Pantothenic acid | 1.399 MG | 0.301 MG |
| Vitamin B6 | 0.291 MG | 0.345 MG |
| Folate | 17 UG | 14 UG |
Minerals
calcium
Black pepper is an excellent source of calcium and it has 33 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Black pepper is an excellent source of iron and it has 10 times more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both russet potato and black pepper are high in potassium. Black pepper has 219% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and black pepper has 1329mg 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,
| Black Pepper | Russet Potato | |
|---|---|---|
| beta-carotene | 310 UG | ~ |
| alpha-carotene | 12 UG | ~ |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Black Pepper | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.152 G | 0.01 G |
| Total | 0.152 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than russet potato per 100 grams.
| Black Pepper | Russet Potato | |
|---|---|---|
| linoleic acid | 0.694 G | 0.032 G |
| Total | 0.694 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: Black Pepper (Spices, pepper, black) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Black Pepper 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 % |
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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 % |
|
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 % |
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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 % |
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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% |
|
MG % | |
| UG % |
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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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 black pepper contain more calories in 100 grams?Black pepper is high in calories and russet potato has 70% less calories than black pepper - russet potato has 79 calories in 100g and black pepper has 251 calories.
Does russet potato or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and russet potato has 70% fewer carbohydrates than black pepper - russet potato has 18.1g of carbs for 100g and black pepper has 64g of carbohydrates.
Does russet potato or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 33 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does russet potato or black pepper contain more iron?
Black pepper is an abundant source of iron and it has 10 times more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does russet potato or black pepper contain more potassium?
Both russet potato and black pepper are high in potassium. Black pepper has 220% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and black pepper has 1329mg of potassium.