Cashews vs. Russet Potato
Nutrition comparison of Cashews and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and russet potato:
- Both russet potato and cashews are high in potassium.
- Cashew has more thiamin and pantothenic acid.
- Cashew is an excellent source of dietary fiber, iron and protein.
- Russet potato has 8.5 times less sugar than cashew.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, 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
Cashew is high in calories and russet potato has 86% less calories than cashew - russet potato has 79 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to russet potato for protein. Cashews has a macronutrient ratio of 13:21:67 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Russet Potato | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 21% | 89% |
| Fat | 67% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and russet potato has 40% less carbohydrates than cashew - russet potato has 18.1g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 154% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Russet potato has 8.5 times less sugar than cashew - russet potato has 0.62g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 751% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and russet potato has 100% less saturated fat than cashew - russet potato has 0.03g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Russet potato has 10 times more Vitamin C than cashew - russet potato has 5.7mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Russet potato and cashews contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Russet potato and cashews contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 17 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and pantothenic acid. Both cashews and russet potato contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Cashews | Russet Potato | |
|---|---|---|
| Thiamin | 0.423 MG | 0.082 MG |
| Riboflavin | 0.058 MG | 0.033 MG |
| Niacin | 1.062 MG | 1.035 MG |
| Pantothenic acid | 0.864 MG | 0.301 MG |
| Vitamin B6 | 0.417 MG | 0.345 MG |
| Folate | 25 UG | 14 UG |
Minerals
calcium
Cashew has 185% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 677% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both russet potato and cashews are high in potassium. Cashew has 58% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Cashews | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.01 G |
| Total | 0.062 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than russet potato per 100 grams.
| Cashews | Russet Potato | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.032 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cashews 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 russet potato or cashews contain more calories in 100 grams?Cashew is high in calories and russet potato has 90% less calories than cashew - russet potato has 79 calories in 100g and cashew has 553 calories.
Does russet potato or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and russet potato has 40% fewer carbohydrates than cashew - russet potato has 18.1g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does russet potato or cashews contain more iron?
Cashew is an abundant source of iron and it has 680% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and cashew has 6.7mg of iron.
Does russet potato or cashews contain more potassium?
Both russet potato and cashews are high in potassium. Cashew has 60% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and cashew has 660mg of potassium.