Chestnut vs. Russet Potato
Nutrition comparison of Chestnut and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and russet potato:
- Both russet potato and chestnut are high in potassium.
- Chestnut has more thiamin, riboflavin and folate.
- Chestnut is an excellent source of Vitamin C and dietary fiber.
- Russet potato has 16.1 times less sugar than chestnut.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) 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
Chestnut is high in calories and russet potato has 68% less calories than chestnut - russet potato has 79 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, chestnut is lighter in protein, heavier in fat and similar to russet potato for carbs. Chestnut has a macronutrient ratio of 5:87:8 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Russet Potato | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 87% | 89% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and russet potato has 66% less carbohydrates than chestnut - russet potato has 18.1g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Chestnut is an excellent source of dietary fiber and it has 292% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Russet potato has 16.1 times less sugar than chestnut - russet potato has 0.62g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Russet potato and chestnut contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Both russet potato and chestnut are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 356% more Vitamin C than russet potato - russet potato has 5.7mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Chestnut and russet potato contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and chestnut contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.
Vitamin K
Russet potato and chestnut contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Chestnut has more thiamin, riboflavin and folate. Both chestnut and russet potato contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Chestnut | Russet Potato | |
|---|---|---|
| Thiamin | 0.243 MG | 0.082 MG |
| Riboflavin | 0.175 MG | 0.033 MG |
| Niacin | 1.342 MG | 1.035 MG |
| Pantothenic acid | 0.554 MG | 0.301 MG |
| Vitamin B6 | 0.497 MG | 0.345 MG |
| Folate | 70 UG | 14 UG |
Minerals
calcium
Chestnut has 123% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Russet potato and chestnut contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both russet potato and chestnut are high in potassium. Chestnut has 42% more potassium than russet potato - russet potato has 417mg of potassium per 100 grams and chestnut has 592mg 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, both chestnut and russet potato contain small amounts of lutein + zeaxanthin.
| Chestnut | Russet Potato | |
|---|---|---|
| beta-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 13 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chestnut has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Chestnut | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.01 G |
| Total | 0.093 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chestnut has more linoleic acid than russet potato per 100 grams.
| Chestnut | Russet Potato | |
|---|---|---|
| linoleic acid | 0.776 G | 0.032 G |
| Total | 0.776 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: Chestnut (Nuts, chestnuts, european, roasted) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Chestnut 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 chestnut contain more calories in 100 grams?Chestnut is high in calories and russet potato has 70% less calories than chestnut - russet potato has 79 calories in 100g and chestnut has 245 calories.
Does russet potato or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and russet potato has 70% fewer carbohydrates than chestnut - russet potato has 18.1g of carbs for 100g and chestnut has 53g of carbohydrates.
Does russet potato or chestnut contain more potassium?
Both russet potato and chestnut are high in potassium. Chestnut has 40% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and chestnut has 592mg of potassium.