Raisins vs. Russet Potato
Nutrition comparison of Raisins and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and russet potato:
- Both raisins and russet potato are high in potassium.
- Raisin has more riboflavin, however, russet potato contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) 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
Raisin is high in calories and russet potato has 73% less calories than raisin - raisin has 296 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to russet potato for fat. Raisins has a macronutrient ratio of 3:95:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Russet Potato | |
|---|---|---|
| Protein | 3% | 11% |
| Carbohydrates | 95% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and russet potato has 77% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 423% more dietary fiber than russet potato - raisin has 6.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato and raisins contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and russet potato contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both raisins and russet potato are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Raisins and russet potato contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Russet potato and raisins contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Russet potato and raisins contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Russet potato and raisins contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, russet potato contains more pantothenic acid and folate. Both raisins and russet potato contain significant amounts of thiamin, niacin and Vitamin B6.
| Raisins | Russet Potato | |
|---|---|---|
| Thiamin | 0.112 MG | 0.082 MG |
| Riboflavin | 0.182 MG | 0.033 MG |
| Niacin | 1.114 MG | 1.035 MG |
| Pantothenic acid | 0.045 MG | 0.301 MG |
| Vitamin B6 | 0.188 MG | 0.345 MG |
| Folate | 3 UG | 14 UG |
Minerals
calcium
Raisin has 115% more calcium than russet potato - raisin has 28mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Raisin is a great source of iron and it has 201% more iron than russet potato - raisin has 2.6mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both raisins and russet potato are high in potassium. Raisin has 98% more potassium than russet potato - raisin has 825mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Raisins | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.01 G |
| Total | 0.037 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than russet potato per 100 grams.
| Raisins | Russet Potato | |
|---|---|---|
| linoleic acid | 0.122 G | 0.032 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Raisins 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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 raisins or russet potato contain more calories in 100 grams?Raisin is high in calories and russet potato has 70% less calories than raisin - raisin has 296 calories in 100g and russet potato has 79 calories.
Does raisins or russet potato have more carbohydrates?
By weight, raisin is high in carbohydrates and russet potato has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does raisins or russet potato contain more potassium?
Both raisins and russet potato are high in potassium. Raisin has 100% more potassium than russet potato - raisin has 825mg of potassium in 100 grams and russet potato has 417mg of potassium.