Nectarine vs. Russet Potato
Nutrition comparison of Nectarine and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and russet potato:
- Both nectarine and russet potato are high in potassium.
- Russet potato has 11.7 times less sugar than nectarine.
- Russet potato has more thiamin, Vitamin B6 and folate.
USDA sources for nutritional information: Nectarine (Nectarines, 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
Nectarine has 44% less calories than russet potato - nectarine has 44 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, nectarine is lighter in carbs, heavier in fat and similar to russet potato for protein. Nectarine has a macronutrient ratio of 9:85:6 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Russet Potato | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 85% | 89% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 42% less carbohydrates than russet potato - nectarine has 10.6g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Nectarine and russet potato contain similar amounts of dietary fiber - nectarine has 1.7g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 11.7 times less sugar than nectarine - nectarine has 7.9g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Nectarine and russet potato contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both nectarine and russet potato are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Nectarine and russet potato contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Nectarine has more Vitamin A than russet potato - nectarine has 17ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Nectarine and russet potato contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Nectarine and russet potato contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, Vitamin B6 and folate. Both nectarine and russet potato contain significant amounts of riboflavin, niacin and pantothenic acid.
| Nectarine | Russet Potato | |
|---|---|---|
| Thiamin | 0.034 MG | 0.082 MG |
| Riboflavin | 0.027 MG | 0.033 MG |
| Niacin | 1.125 MG | 1.035 MG |
| Pantothenic acid | 0.185 MG | 0.301 MG |
| Vitamin B6 | 0.025 MG | 0.345 MG |
| Folate | 5 UG | 14 UG |
Minerals
calcium
Nectarine and russet potato contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 207% more iron than nectarine - nectarine has 0.28mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both nectarine and russet potato are high in potassium. Russet potato has 107% more potassium than nectarine - nectarine has 201mg of potassium per 100 grams and russet potato has 417mg 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,
| Nectarine | Russet Potato | |
|---|---|---|
| beta-carotene | 150 UG | ~ |
| lutein + zeaxanthin | 130 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and russet potato contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.01 G |
| Total | 0.002 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than russet potato per 100 grams.
| Nectarine | Russet Potato | |
|---|---|---|
| linoleic acid | 0.111 G | 0.032 G |
| Total | 0.111 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: Nectarine (Nectarines, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Nectarine 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 nectarine or russet potato contain more calories in 100 grams?Nectarine has 40% less calories than russet potato - nectarine has 44 calories in 100g and russet potato has 79 calories.
Does nectarine or russet potato have more carbohydrates?
By weight, nectarine has 40% fewer carbohydrates than russet potato - nectarine has 10.6g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does nectarine or russet potato contain more potassium?
Both nectarine and russet potato are high in potassium. Russet potato has 110% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and russet potato has 417mg of potassium.