Grapes vs. Russet Potato
Nutrition comparison of Grapes and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and russet potato:
- Russet potato has more niacin, pantothenic acid, Vitamin B6 and folate.
- Russet potato has signficantly less sugar than grape.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), 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
Russet potato and grapes contain similar amounts of calories - russet potato has 79 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to russet potato for fat. Grapes has a macronutrient ratio of 4:95:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Russet Potato | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 95% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and grapes contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Russet potato has 44% more dietary fiber than grape - russet potato has 1.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Russet potato has signficantly less sugar than grape - russet potato has 0.62g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Russet potato and grapes contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both russet potato and grapes are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Russet potato has 78% more Vitamin C than grape - russet potato has 5.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and russet potato contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and grapes contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Russet potato and grapes contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Russet potato has more niacin, pantothenic acid, Vitamin B6 and folate. Both grapes and russet potato contain significant amounts of thiamin and riboflavin.
| Grapes | Russet Potato | |
|---|---|---|
| Thiamin | 0.069 MG | 0.082 MG |
| Riboflavin | 0.07 MG | 0.033 MG |
| Niacin | 0.188 MG | 1.035 MG |
| Pantothenic acid | 0.05 MG | 0.301 MG |
| Vitamin B6 | 0.086 MG | 0.345 MG |
| Folate | 2 UG | 14 UG |
Minerals
calcium
Russet potato and grapes contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Russet potato has 139% more iron than grape - russet potato has 0.86mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 118% more potassium than grape - russet potato has 417mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Russet Potato | |
|---|---|---|
| beta-carotene | 39 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.01 G |
| Total | 0.011 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and russet potato contain small amounts of linoleic acid.
| Grapes | Russet Potato | |
|---|---|---|
| linoleic acid | 0.037 G | 0.032 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Grapes 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapes contain more calories in 100 grams?Russet potato and grapes contain similar amounts of calories - russet potato has 79 calories in 100g and grape has 69 calories.
Does russet potato or grapes have more carbohydrates?
By weight, russet potato and grapes contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and grape has 18.1g of carbohydrates.
Does russet potato or grapes contain more potassium?
Russet potato is a rich source of potassium and it has 120% more potassium than grape - russet potato has 417mg of potassium in 100 grams and grape has 191mg of potassium.