Lemon vs. Russet Potato
Nutrition comparison of Lemon and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and russet potato:
- Lemon has 63% less calories than russet potato.
- Lemon is a great source of dietary fiber.
- Lemon is an excellent source of Vitamin C.
- Russet potato has more niacin and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) 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
Lemon has 63% less calories than russet potato - lemon has 29 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, lemon is lighter in carbs, heavier in fat and similar to russet potato for protein. Lemon has a macronutrient ratio of 10:84:6 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Russet Potato | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 84% | 89% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon has 48% less carbohydrates than russet potato - lemon has 9.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Lemon is a great source of dietary fiber and it has 115% more dietary fiber than russet potato - lemon has 2.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Lemon and russet potato contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Lemon and russet potato contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both lemon and russet potato are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 830% more Vitamin C than russet potato - lemon has 53mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Lemon and russet potato contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Lemon and russet potato contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Russet potato and lemon contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Russet potato has more niacin and Vitamin B6. Both lemon and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Lemon | Russet Potato | |
|---|---|---|
| Thiamin | 0.04 MG | 0.082 MG |
| Riboflavin | 0.02 MG | 0.033 MG |
| Niacin | 0.1 MG | 1.035 MG |
| Pantothenic acid | 0.19 MG | 0.301 MG |
| Vitamin B6 | 0.08 MG | 0.345 MG |
| Folate | 11 UG | 14 UG |
Minerals
calcium
Lemon has 100% more calcium than russet potato - lemon has 26mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Lemon and russet potato contain similar amounts of iron - lemon has 0.6mg 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 202% more potassium than lemon - lemon has 138mg 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, both lemon and russet potato contain small amounts of lutein + zeaxanthin.
| Lemon | Russet Potato | |
|---|---|---|
| beta-carotene | 3 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 11 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Lemon | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.01 G |
| Total | 0.026 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both lemon and russet potato contain significant amounts of linoleic acid.
| Lemon | Russet Potato | |
|---|---|---|
| linoleic acid | 0.063 G | 0.032 G |
| Total | 0.063 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: Lemon (Lemons, raw, without peel) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Lemon 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 lemon or russet potato contain more calories in 100 grams?Lemon has 60% less calories than russet potato - lemon has 29 calories in 100g and russet potato has 79 calories.
Does lemon or russet potato have more carbohydrates?
By weight, lemon has 50% fewer carbohydrates than russet potato - lemon has 9.3g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does lemon or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 200% more potassium than lemon - lemon has 138mg of potassium in 100 grams and russet potato has 417mg of potassium.