Blueberry vs. Russet Potato
Nutrition comparison of Blueberry and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and russet potato:
- Blueberry is a great source of dietary fiber.
- Russet potato has 15 times less sugar than blueberry.
- Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Blueberry (Blueberries, 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
Blueberry has 28% less calories than russet potato - russet potato has 79 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in fat and similar to russet potato for carbs. Blueberry has a macronutrient ratio of 5:91:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Russet Potato | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 91% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and blueberry contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 85% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Russet potato has 15 times less sugar than blueberry - russet potato has 0.62g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Russet potato and blueberry contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both russet potato and blueberry are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 70% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and russet potato contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and blueberry contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Russet potato and blueberry contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6. Both blueberry and russet potato contain significant amounts of riboflavin and folate.
| Blueberry | Russet Potato | |
|---|---|---|
| Thiamin | 0.037 MG | 0.082 MG |
| Riboflavin | 0.041 MG | 0.033 MG |
| Niacin | 0.418 MG | 1.035 MG |
| Pantothenic acid | 0.124 MG | 0.301 MG |
| Vitamin B6 | 0.052 MG | 0.345 MG |
| Folate | 6 UG | 14 UG |
Minerals
calcium
Russet potato and blueberry contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Russet potato has 207% more iron than blueberry - russet potato has 0.86mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 442% more potassium than blueberry - russet potato has 417mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Russet Potato | |
|---|---|---|
| beta-carotene | 32 UG | ~ |
| lutein + zeaxanthin | 80 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Blueberry | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.01 G |
| Total | 0.058 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than russet potato per 100 grams.
| Blueberry | Russet Potato | |
|---|---|---|
| linoleic acid | 0.088 G | 0.032 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Blueberry 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 blueberry contain more calories in 100 grams?Blueberry has 30% less calories than russet potato - russet potato has 79 calories in 100g and blueberry has 57 calories.
Does russet potato or blueberry have more carbohydrates?
By weight, russet potato and blueberry contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does russet potato or blueberry contain more potassium?
Russet potato is a rich source of potassium and it has 440% more potassium than blueberry - russet potato has 417mg of potassium in 100 grams and blueberry has 77mg of potassium.