Tangerine vs. Russet Potato
Nutrition comparison of Tangerine and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tangerine
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tangerine and russet potato:
- Russet potato has 16 times less sugar than tangerine.
- Russet potato has more niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
- Tangerine is an excellent source of Vitamin C.
USDA sources for nutritional information: Tangerine (Tangerines, (mandarin oranges), 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
Tangerine has 33% less calories than russet potato - tangerine has 53 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, tangerine is lighter in protein, heavier in fat and similar to russet potato for carbs. Tangerine has a macronutrient ratio of 6:90:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tangerine | Russet Potato | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 90% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tangerine and russet potato contain similar amounts of carbs - tangerine has 13.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in tangerine are made of 85% sugar and 15% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Tangerine has 38% more dietary fiber than russet potato - tangerine has 1.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 16 times less sugar than tangerine - tangerine has 10.6g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Tangerine and russet potato contain similar amounts of protein - tangerine has 0.81g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both tangerine and russet potato are low in saturated fat - tangerine has 0.04g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tangerine is an excellent source of Vitamin C and it has 368% more Vitamin C than russet potato - tangerine has 26.7mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Tangerine has more Vitamin A than russet potato - tangerine has 34ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Tangerine and russet potato contain similar amounts of Vitamin E - tangerine has 0.2mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Russet potato and tangerine contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Russet potato has more niacin and Vitamin B6. Both tangerine and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Tangerine | Russet Potato | |
|---|---|---|
| Thiamin | 0.058 MG | 0.082 MG |
| Riboflavin | 0.036 MG | 0.033 MG |
| Niacin | 0.376 MG | 1.035 MG |
| Pantothenic acid | 0.216 MG | 0.301 MG |
| Vitamin B6 | 0.078 MG | 0.345 MG |
| Folate | 16 UG | 14 UG |
Minerals
calcium
Tangerine has 185% more calcium than russet potato - tangerine has 37mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 473% more iron than tangerine - tangerine has 0.15mg 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 151% more potassium than tangerine - tangerine has 166mg 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,
| Tangerine | Russet Potato | |
|---|---|---|
| beta-carotene | 155 UG | ~ |
| alpha-carotene | 101 UG | ~ |
| lutein + zeaxanthin | 138 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tangerine and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Tangerine | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.01 G |
| Total | 0.018 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both tangerine and russet potato contain small amounts of linoleic acid.
| Tangerine | Russet Potato | |
|---|---|---|
| linoleic acid | 0.048 G | 0.032 G |
| Total | 0.048 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: Tangerine (Tangerines, (mandarin oranges), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Tangerine 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 % |
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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 % |
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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 % |
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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 tangerine or russet potato contain more calories in 100 grams?Tangerine has 30% less calories than russet potato - tangerine has 53 calories in 100g and russet potato has 79 calories.
Does tangerine or russet potato have more carbohydrates?
By weight, tangerine and russet potato contain similar amounts of carbs - tangerine has 13.3g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in tangerine are made of 90% sugar and 20% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does tangerine or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 150% more potassium than tangerine - tangerine has 166mg of potassium in 100 grams and russet potato has 417mg of potassium.