Russet Potato vs. Tomato
Nutrition comparison of Russet Potato and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
russet potato
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in russet potato and tomato:
- Both russet potato and tomato are high in potassium.
- Russet potato has more thiamin, pantothenic acid and Vitamin B6.
- Tomato has 3.3 times less calories than russet potato.
- Tomato has 3.6 times less carbohydrates than russet potato.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 3.3 times less calories than russet potato - russet potato has 79 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, russet potato is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Russet potato has a macronutrient ratio of 10:89:1 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Russet Potato | Tomato | |
|---|---|---|
| Protein | 10% | 17% |
| Carbohydrates | 89% | 74% |
| Fat | 1% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 3.6 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Russet potato and tomato contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Russet potato and tomato contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Russet potato and tomato contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both russet potato and tomato are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 140% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than russet potato - tomato has 42ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and tomato contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Russet potato and tomato contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, pantothenic acid and Vitamin B6. Both russet potato and tomato contain significant amounts of riboflavin, niacin and folate.
| Russet Potato | Tomato | |
|---|---|---|
| Thiamin | 0.082 MG | 0.037 MG |
| Riboflavin | 0.033 MG | 0.019 MG |
| Niacin | 1.035 MG | 0.594 MG |
| Pantothenic acid | 0.301 MG | 0.089 MG |
| Vitamin B6 | 0.345 MG | 0.08 MG |
| Folate | 14 UG | 15 UG |
Minerals
calcium
Russet potato and tomato contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Russet potato has 219% more iron than tomato - russet potato has 0.86mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both russet potato and tomato are high in potassium. Russet potato has 76% more potassium than tomato - russet potato has 417mg of potassium per 100 grams and tomato has 237mg 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,
| Russet Potato | Tomato | |
|---|---|---|
| lutein + zeaxanthin | 5 UG | 123 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both russet potato and tomato contain small amounts of alpha linoleic acid (ALA).
| Russet Potato | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.003 G |
| Total | 0.01 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than russet potato per 100 grams.
| Russet Potato | Tomato | |
|---|---|---|
| linoleic acid | 0.032 G | 0.08 G |
| Total | 0.032 G | 0.08 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Russet Potato or Tomato .
Note: The specific food items compared are: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Russet Potato g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or tomato contain more calories in 100 grams?Tomato has 3.3 times less calories than russet potato - russet potato has 79 calories in 100g and tomato has 18 calories.
Does russet potato or tomato have more carbohydrates?
By weight, tomato has 3.6 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does russet potato or tomato contain more potassium?
Both russet potato and tomato are high in potassium. Russet potato has 80% more potassium than tomato - russet potato has 417mg of potassium in 100 grams and tomato has 237mg of potassium.