Plums vs. Russet Potato
Nutrition comparison of Plums and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and russet potato:
- Russet potato has 15 times less sugar than plum.
- Russet potato has more thiamin, niacin, Vitamin B6 and folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Plums (Plums, 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
Plum has 42% less calories than russet potato - plum has 46 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, plums is lighter in protein, heavier in fat and similar to russet potato for carbs. Plums has a macronutrient ratio of 6:89:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Russet Potato | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 89% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 37% less carbohydrates than russet potato - plum has 11.4g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Plums and russet potato contain similar amounts of dietary fiber - plum has 1.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 15 times less sugar than plum - plum has 9.9g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Plums and russet potato contain similar amounts of protein - plum has 0.7g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both plums and russet potato are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Plum has 67% more Vitamin C than russet potato - plum has 9.5mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than russet potato - plum has 17ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Plums and russet potato contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Plums and russet potato contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, Vitamin B6 and folate. Both plums and russet potato contain significant amounts of riboflavin and pantothenic acid.
| Plums | Russet Potato | |
|---|---|---|
| Thiamin | 0.028 MG | 0.082 MG |
| Riboflavin | 0.026 MG | 0.033 MG |
| Niacin | 0.417 MG | 1.035 MG |
| Pantothenic acid | 0.135 MG | 0.301 MG |
| Vitamin B6 | 0.029 MG | 0.345 MG |
| Folate | 5 UG | 14 UG |
Minerals
calcium
Plums and russet potato contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 406% more iron than plum - plum has 0.17mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 166% more potassium than plum - plum has 157mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and russet potato contain small amounts of linoleic acid.
| Plums | Russet Potato | |
|---|---|---|
| linoleic acid | 0.044 G | 0.032 G |
| Total | 0.044 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: Plums (Plums, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Plums 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 plums or russet potato contain more calories in 100 grams?Plum has 40% less calories than russet potato - plum has 46 calories in 100g and russet potato has 79 calories.
Does plums or russet potato have more carbohydrates?
By weight, plum has 40% fewer carbohydrates than russet potato - plum has 11.4g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does plums or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 170% more potassium than plum - plum has 157mg of potassium in 100 grams and russet potato has 417mg of potassium.