Coconut vs. Russet Potato
Nutrition comparison of Coconut and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and russet potato:
- Both russet potato and coconut are high in potassium.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Russet potato has 9 times less sugar than coconut.
- Russet potato has more Vitamin B6.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, 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
Coconut is high in calories and russet potato has 78% less calories than coconut - russet potato has 79 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Coconut has a macronutrient ratio of 4:16:80 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Russet Potato | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 16% | 89% |
| Fat | 80% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and coconut contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 592% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Russet potato has 9 times less sugar than coconut - russet potato has 0.62g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Russet potato and coconut contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and russet potato has 100% less saturated fat than coconut - russet potato has 0.03g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Russet potato has 73% more Vitamin C than coconut - russet potato has 5.7mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Russet potato and coconut contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Russet potato and coconut contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Russet potato and coconut contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Russet potato has more Vitamin B6. Both coconut and russet potato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Coconut | Russet Potato | |
|---|---|---|
| Thiamin | 0.066 MG | 0.082 MG |
| Riboflavin | 0.02 MG | 0.033 MG |
| Niacin | 0.54 MG | 1.035 MG |
| Pantothenic acid | 0.3 MG | 0.301 MG |
| Vitamin B6 | 0.054 MG | 0.345 MG |
| Folate | 26 UG | 14 UG |
Minerals
calcium
Russet potato and coconut contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 183% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both russet potato and coconut are high in potassium. Russet potato has 17% more potassium than coconut - russet potato has 417mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than russet potato per 100 grams.
| Coconut | Russet Potato | |
|---|---|---|
| linoleic acid | 0.366 G | 0.032 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Coconut g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
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 coconut contain more calories in 100 grams?Coconut is high in calories and russet potato has 80% less calories than coconut - russet potato has 79 calories in 100g and coconut has 354 calories.
Does russet potato or coconut have more carbohydrates?
By weight, russet potato and coconut contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does russet potato or coconut contain more potassium?
Both russet potato and coconut are high in potassium. Russet potato has 20% more potassium than coconut - russet potato has 417mg of potassium in 100 grams and coconut has 356mg of potassium.